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Raisin vs Cooking plantain - In-Depth Nutrition Comparison

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A recap on differences between Raisin and Cooking plantain

  • Raisin is higher in Copper, Iron, Phosphorus, Potassium, Fiber, and Vitamin B2, yet Cooking plantain is higher in Vitamin C, Vitamin B6, and Vitamin A.
  • Raisin covers your daily Copper needs 26% more than Cooking plantain.
  • Raisin contains 17 times more Calcium than Cooking plantain. While Raisin contains 50mg of Calcium, Cooking plantain contains only 3mg.

Food varieties used in this article are Raisins, seedless and Plantains, raw.

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Raisin vs Cooking plantain infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +213.3%
Contains more Calcium +1566.7%
Contains more Potassium +50.1%
Contains more Copper +292.6%
Contains more Zinc +57.1%
Contains more Phosphorus +197.1%
Contains more Magnesium +15.6%
Contains less Sodium -63.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Contains more Iron +213.3%
Contains more Calcium +1566.7%
Contains more Potassium +50.1%
Contains more Copper +292.6%
Contains more Zinc +57.1%
Contains more Phosphorus +197.1%
Contains more Magnesium +15.6%
Contains less Sodium -63.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Raisin
4
:
Contains more Vitamin B1 +103.8%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +11.7%
Contains more Vitamin K +400%
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B5 +173.7%
Contains more Vitamin B6 +71.8%
Contains more Folate +340%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Contains more Vitamin B1 +103.8%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +11.7%
Contains more Vitamin K +400%
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B5 +173.7%
Contains more Vitamin B6 +71.8%
Contains more Folate +340%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Raisin
23
Cooking plantain
Mineral Summary Score
41
Raisin
17
Cooking plantain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Raisin
8%
Cooking plantain
Carbohydrates
79%
Raisin
32%
Cooking plantain
Fats
2%
Raisin
2%
Cooking plantain

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Raisin Cooking plantain
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Cooking plantain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.085g)
Which food is lower in Sugar?
Cooking plantain
Cooking plantain is lower in Sugar (difference - 44.19g)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 27)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Raisin Cooking plantain Opinion
Calories 299 122 Raisin
Protein 3.07 1.3 Raisin
Fats 0.46 0.37 Raisin
Vitamin C 2.3 18.4 Cooking plantain
Carbs 79.18 31.89 Raisin
Cholesterol 0 0
Vitamin D 0 0
Iron 1.88 0.6 Raisin
Calcium 50 3 Raisin
Potassium 749 499 Raisin
Magnesium 32 37 Cooking plantain
Sugar 59.19 15 Cooking plantain
Fiber 3.7 2.3 Raisin
Copper 0.318 0.081 Raisin
Zinc 0.22 0.14 Raisin
Starch 2.7 Raisin
Phosphorus 101 34 Raisin
Sodium 11 4 Cooking plantain
Vitamin A 0 1127 Cooking plantain
Vitamin E 0.12 0.14 Cooking plantain
Vitamin D 0 0
Vitamin B1 0.106 0.052 Raisin
Vitamin B2 0.125 0.054 Raisin
Vitamin B3 0.766 0.686 Raisin
Vitamin B5 0.095 0.26 Cooking plantain
Vitamin B6 0.174 0.299 Cooking plantain
Vitamin B12 0 0
Vitamin K 3.5 0.7 Raisin
Folate 5 22 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.058 0.143 Raisin
Monounsaturated Fat 0.051 0.032 Raisin
Polyunsaturated fat 0.037 0.069 Cooking plantain
Tryptophan 0.05 0.015 Raisin
Threonine 0.077 0.034 Raisin
Isoleucine 0.057 0.036 Raisin
Leucine 0.096 0.059 Raisin
Lysine 0.084 0.06 Raisin
Methionine 0.021 0.017 Raisin
Phenylalanine 0.065 0.044 Raisin
Valine 0.083 0.046 Raisin
Histidine 0.072 0.064 Raisin
Fructose 29.68 Raisin

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.