Raisin vs. Plantain raw — In-Depth Nutrition Comparison
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A recap on 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
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
Saturated fat:
Sat. Fat
0.058 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.037 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
18%
Minerals Daily Need Coverage Score
37%
15%
Comparison summary
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is lower in Saturated fat?
Raisin is lower in Saturated fat (difference - 0.085g)
Which food is lower in Sugar?
Plantain raw is lower in Sugar (difference - 44.19g)
Which food contains less Sodium?
Plantain raw contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Plantain raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Plantain raw is cheaper (difference - $1)
Which food contains less Cholesterol?
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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.