Raisin vs. Plantain — In-Depth Nutrition Comparison

Compare

What are the main differences between raisins and plantains?

Raisins are richer in copper, iron, phosphorus, potassium, vitamin B2, and fiber, while plantains are higher in vitamin A, vitamin C, folate, and vitamin B6.
Raisins' daily need coverage for copper is 28% higher.
Plantains have 4 times less phosphorus than raisins. Raisins have 101mg of phosphorus, while plantains have 28mg.
Raisins have a higher glycemic index (64) than plantains (37).

We used Raisins, seedless and Plantains, cooked types in this comparison.

Infographic

Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Raisin

Plantain

Contains more CalciumCalcium	+2400%
Contains more PotassiumPotassium	+61.1%
Contains more IronIron	+224.1%
Contains more CopperCopper	+381.8%
Contains more ZincZinc	+69.2%
Contains more PhosphorusPhosphorus	+260.7%
Contains more ManganeseManganese	+∞%

Contains less SodiumSodium	-54.5%
Contains more SeleniumSelenium	+133.3%

~equal in Magnesium ~32mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Raisin

Plantain

Contains more Vitamin B1Vitamin B1	+130.4%
Contains more Vitamin B2Vitamin B2	+140.4%
Contains more Vitamin KVitamin K	+400%

Contains more Vitamin CVitamin C	+373.9%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+145.3%
Contains more Vitamin B6Vitamin B6	+37.9%
Contains more FolateFolate	+420%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0.13mg

~equal in Vitamin B3 ~0.756mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fructose	29.68g		37%
Copper	0.318mg	0.066mg	28%
Carbs	79.18g	31.15g	16%
Iron	1.88mg	0.58mg	16%
Manganese	0.299mg		13%
Vitamin C	2.3mg	10.9mg	10%
Phosphorus	101mg	28mg	10%
Calories	299kcal	116kcal	9%
Potassium	749mg	465mg	8%
Fiber	3.7g	2.3g	6%
Vitamin B2	0.125mg	0.052mg	6%
Protein	3.07g	0.79g	5%
Calcium	50mg	2mg	5%
Vitamin A	0µg	45µg	5%
Vitamin B1	0.106mg	0.046mg	5%
Vitamin B6	0.174mg	0.24mg	5%
Folate	5µg	26µg	5%
Vitamin B5	0.095mg	0.233mg	3%
Vitamin K	3.5µg	0.7µg	2%
Zinc	0.22mg	0.13mg	1%
Starch	2.7g		1%
Selenium	0.6µg	1.4µg	1%
Protein per 100 calories	1g	0.68g	N/A
Calories per 10 g protein	974kcal	1468kcal	N/A
Weight per 100 calories	33g	86g	N/A
Fats	0.46g	0.18g	0%
Net carbs	75.48g	28.85g	N/A
Magnesium	32mg	32mg	0%
Sugar	59.19g	14g	N/A
Sodium	11mg	5mg	0%
Vitamin E	0.12mg	0.13mg	0%
Vitamin B3	0.766mg	0.756mg	0%
Choline	11.1mg	12.7mg	0%
Saturated fat	0.058g	0.069g	0%
Monounsaturated fat	0.051g	0.015g	0%
Polyunsaturated fat	0.037g	0.033g	0%
Tryptophan	0.05mg	0.009mg	0%
Threonine	0.077mg	0.021mg	0%
Isoleucine	0.057mg	0.022mg	0%
Leucine	0.096mg	0.036mg	0%
Lysine	0.084mg	0.037mg	0%
Methionine	0.021mg	0.01mg	0%
Phenylalanine	0.065mg	0.027mg	0%
Valine	0.083mg	0.028mg	0%
Histidine	0.072mg	0.039mg	0%
Omega-6 - Gamma-linoleic acid	0.001g		N/A