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  6. Raisin vs. Plantain raw

Raisin vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on the differences between raisins and plantain raw

  • Raisins are higher in copper, iron, phosphorus, potassium, fiber, and vitamin B2, yet plantain raw is higher in vitamin A, vitamin C, and vitamin B6.
  • Raisins cover your daily copper needs 26% more than plantain raw.
  • Raisins contain 17 times more calcium than plantain raw. While raisins contain 50mg of calcium, plantain raw contains only 3mg.
  • The glycemic index of plantain raw is lower.

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

Infographic

Raisin vs Plantain raw 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
Raisin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +50.1%
Contains more IronIron +213.3%
Contains more CopperCopper +292.6%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +197.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +15.6%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +150%

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
Raisin
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +103.8%
Contains more Vitamin B2Vitamin B2 +131.5%
Contains more Vitamin B3Vitamin B3 +11.7%
Contains more Vitamin KVitamin K +400%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B5Vitamin B5 +173.7%
Contains more Vitamin B6Vitamin B6 +71.8%
Contains more FolateFolate +340%
Contains more CholineCholine +21.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Plantain raw DV% diff.
Fructose 29.68g 37%
Copper 0.318mg 0.081mg 26%
Vitamin C 2.3mg 18.4mg 18%
Carbs 79.18g 31.89g 16%
Iron 1.88mg 0.6mg 16%
Manganese 0.299mg 13%
Phosphorus 101mg 34mg 10%
Vitamin B6 0.174mg 0.299mg 10%
Calories 299kcal 122kcal 9%
Potassium 749mg 499mg 7%
Vitamin A 0µg 56µg 6%
Fiber 3.7g 2.3g 6%
Vitamin B2 0.125mg 0.054mg 5%
Vitamin B1 0.106mg 0.052mg 5%
Calcium 50mg 3mg 5%
Protein 3.07g 1.3g 4%
Folate 5µg 22µg 4%
Vitamin B5 0.095mg 0.26mg 3%
Selenium 0.6µg 1.5µg 2%
Vitamin K 3.5µg 0.7µg 2%
Starch 2.7g 1%
Magnesium 32mg 37mg 1%
Zinc 0.22mg 0.14mg 1%
Fats 0.46g 0.37g 0%
Net carbs 75.48g 29.59g N/A
Sugar 59.19g 15g N/A
Sodium 11mg 4mg 0%
Vitamin E 0.12mg 0.14mg 0%
Vitamin B3 0.766mg 0.686mg 0%
Choline 11.1mg 13.5mg 0%
Saturated fat 0.058g 0.143g 0%
Monounsaturated fat 0.051g 0.032g 0%
Polyunsaturated fat 0.037g 0.069g 0%
Tryptophan 0.05mg 0.015mg 0%
Threonine 0.077mg 0.034mg 0%
Isoleucine 0.057mg 0.036mg 0%
Leucine 0.096mg 0.059mg 0%
Lysine 0.084mg 0.06mg 0%
Methionine 0.021mg 0.017mg 0%
Phenylalanine 0.065mg 0.044mg 0%
Valine 0.083mg 0.046mg 0%
Histidine 0.072mg 0.064mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +136.2%
Contains more FatsFats +24.3%
Contains more CarbsCarbs +148.3%
Contains more OtherOther +60.3%
Contains more WaterWater +323.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
2
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -59.4%
Contains more Mono. FatMonounsaturated fat +59.4%
Contains more Poly. FatPolyunsaturated fat +86.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Plantain raw - 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.