Raspberry vs. Plantain — In-Depth Nutrition Comparison

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Significant differences between raspberries and plantains

Raspberries have more vitamin C, fiber, and vitamin K; however, plantains are richer in vitamin A, vitamin B6, and potassium.
Plantains cover your daily vitamin A needs 18% more than raspberries.
Plantains have 13 times less calcium than raspberries. Raspberries have 25mg of calcium, while plantains have 2mg.
Raspberries contain less sugar.
Plantains have a higher glycemic index. The glycemic index of plantains is 37, while the glycemic index of raspberries is 26.

Specific food types used in this comparison are Raspberries, raw and Plantains, cooked.

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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.

Raspberry

Plantain

Contains more CalciumCalcium	+1150%
Contains more IronIron	+19%
Contains more CopperCopper	+36.4%
Contains more ZincZinc	+223.1%
Contains less SodiumSodium	-80%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+45.5%
Contains more PotassiumPotassium	+207.9%
Contains more SeleniumSelenium	+600%

~equal in Phosphorus ~28mg

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.

Raspberry

Plantain

Contains more Vitamin CVitamin C	+140.4%
Contains more Vitamin EVitamin E	+569.2%
Contains more Vitamin B5Vitamin B5	+41.2%
Contains more Vitamin KVitamin K	+1014.3%

Contains more Vitamin AVitamin A	+2150%
Contains more Vitamin B1Vitamin B1	+43.8%
Contains more Vitamin B2Vitamin B2	+36.8%
Contains more Vitamin B3Vitamin B3	+26.4%
Contains more Vitamin B6Vitamin B6	+336.4%
Contains more FolateFolate	+23.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.67mg		29%
Vitamin C	26.2mg	10.9mg	17%
Fiber	6.5g	2.3g	17%
Vitamin B6	0.055mg	0.24mg	14%
Potassium	151mg	465mg	9%
Carbs	11.94g	31.15g	6%
Vitamin K	7.8µg	0.7µg	6%
Vitamin A	2µg	45µg	5%
Vitamin E	0.87mg	0.13mg	5%
Calories	52kcal	116kcal	3%
Copper	0.09mg	0.066mg	3%
Zinc	0.42mg	0.13mg	3%
Fructose	2.35g		3%
Magnesium	22mg	32mg	2%
Calcium	25mg	2mg	2%
Selenium	0.2µg	1.4µg	2%
Vitamin B5	0.329mg	0.233mg	2%
Polyunsaturated fat	0.375g	0.033g	2%
Protein	1.2g	0.79g	1%
Fats	0.65g	0.18g	1%
Iron	0.69mg	0.58mg	1%
Vitamin B1	0.032mg	0.046mg	1%
Vitamin B2	0.038mg	0.052mg	1%
Vitamin B3	0.598mg	0.756mg	1%
Folate	21µg	26µg	1%
Protein per 100 calories	2.3g	0.68g	N/A
Calories per 10 g protein	433kcal	1468kcal	N/A
Weight per 100 calories	192g	86g	N/A
Net carbs	5.44g	28.85g	N/A
Sugar	4.42g	14g	N/A
Phosphorus	29mg	28mg	0%
Sodium	1mg	5mg	0%
Choline	12.3mg	12.7mg	0%
Saturated fat	0.019g	0.069g	0%
Monounsaturated fat	0.064g	0.015g	0%
Tryptophan		0.009mg	0%
Threonine		0.021mg	0%
Isoleucine		0.022mg	0%
Leucine		0.036mg	0%
Lysine		0.037mg	0%
Methionine		0.01mg	0%
Phenylalanine		0.027mg	0%
Valine		0.028mg	0%
Histidine		0.039mg	0%