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Raspberry vs Cooking plantain - In-Depth Nutrition Comparison

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How are Raspberry and Cooking plantain different?

  • Raspberry is higher in Fiber, Vitamin C, and Vitamin K, however Cooking plantain is richer in Vitamin B6, Potassium, and Vitamin A RAE.
  • Daily need coverage for Vitamin B6 from Cooking plantain is 19% higher.
  • Raspberry contains 11 times more Vitamin K than Cooking plantain. While Raspberry contains 7.8µg of Vitamin K, Cooking plantain contains only 0.7µg.
  • Raspberry has less Sugar.

Raspberries, raw and Plantains, raw are the varieties used in this article.

Infographic

Raspberry vs Cooking plantain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +733.3%
Contains more Iron +15%
Contains less Sodium -75%
Contains more Zinc +200%
Contains more Copper +11.1%
Contains more Magnesium +68.2%
Contains more Phosphorus +17.2%
Contains more Potassium +230.5%
Equal in Copper - 0.081
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Contains more Calcium +733.3%
Contains more Iron +15%
Contains less Sodium -75%
Contains more Zinc +200%
Contains more Copper +11.1%
Contains more Magnesium +68.2%
Contains more Phosphorus +17.2%
Contains more Potassium +230.5%
Equal in Copper - 0.081

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
:
Contains more Vitamin E +521.4%
Contains more Vitamin C +42.4%
Contains more Vitamin B5 +26.5%
Contains more Vitamin K +1014.3%
Contains more Vitamin A +3315.2%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B6 +443.6%
Equal in Folate - 22
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +521.4%
Contains more Vitamin C +42.4%
Contains more Vitamin B5 +26.5%
Contains more Vitamin K +1014.3%
Contains more Vitamin A +3315.2%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B6 +443.6%
Equal in Folate - 22

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.
Raspberry Cooking plantain
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raspberry Cooking plantain Opinion
Net carbs 5.44g 29.59g Cooking plantain
Protein 1.2g 1.3g Cooking plantain
Fats 0.65g 0.37g Raspberry
Carbs 11.94g 31.89g Cooking plantain
Calories 52kcal 122kcal Cooking plantain
Starch 0g g Raspberry
Fructose 2.35g g Raspberry
Sugar 4.42g 15g Raspberry
Fiber 6.5g 2.3g Raspberry
Calcium 25mg 3mg Raspberry
Iron 0.69mg 0.6mg Raspberry
Magnesium 22mg 37mg Cooking plantain
Phosphorus 29mg 34mg Cooking plantain
Potassium 151mg 499mg Cooking plantain
Sodium 1mg 4mg Raspberry
Zinc 0.42mg 0.14mg Raspberry
Copper 0.09mg 0.081mg Raspberry
Vitamin A 33IU 1127IU Cooking plantain
Vitamin E 0.87mg 0.14mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.2mg 18.4mg Raspberry
Vitamin B1 0.032mg 0.052mg Cooking plantain
Vitamin B2 0.038mg 0.054mg Cooking plantain
Vitamin B3 0.598mg 0.686mg Cooking plantain
Vitamin B5 0.329mg 0.26mg Raspberry
Vitamin B6 0.055mg 0.299mg Cooking plantain
Folate 21µg 22µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 0.7µg Raspberry
Tryptophan mg 0.015mg Cooking plantain
Threonine mg 0.034mg Cooking plantain
Isoleucine mg 0.036mg Cooking plantain
Leucine mg 0.059mg Cooking plantain
Lysine mg 0.06mg Cooking plantain
Methionine mg 0.017mg Cooking plantain
Phenylalanine mg 0.044mg Cooking plantain
Valine mg 0.046mg Cooking plantain
Histidine mg 0.064mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g 0.143g Raspberry
Monounsaturated Fat 0.064g 0.032g Raspberry
Polyunsaturated fat 0.375g 0.069g Raspberry

Which food is preferable for your diet?

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

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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
17
Raspberry
23
Cooking plantain
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
8%
Cooking plantain
Carbohydrates
12%
Raspberry
32%
Cooking plantain
Fats
3%
Raspberry
2%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 10.58g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.124g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 11)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.