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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" charts 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%
Contains more Selenium +650%
Equal in Copper - 0.081
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
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%
Contains more Selenium +650%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +75.7%
Contains more Water +31.4%
Contains more Carbs +167.1%
Contains more Other +152.2%
Equal in Protein - 1.3
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 Fats +75.7%
Contains more Water +31.4%
Contains more Carbs +167.1%
Contains more Other +152.2%
Equal in Protein - 1.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +443.5%
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +443.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 2.35g 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
Manganese 0.67mg Raspberry
Selenium 0.2µg 1.5µg Cooking plantain
Vitamin A 33IU 1127IU Cooking plantain
Vitamin A RAE 2µg 56µg Cooking plantain
Vitamin E 0.87mg 0.14mg Raspberry
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 K 7.8µg 0.7µg Raspberry
Tryptophan 0.015mg Cooking plantain
Threonine 0.034mg Cooking plantain
Isoleucine 0.036mg Cooking plantain
Leucine 0.059mg Cooking plantain
Lysine 0.06mg Cooking plantain
Methionine 0.017mg Cooking plantain
Phenylalanine 0.044mg Cooking plantain
Valine 0.046mg Cooking plantain
Histidine 0.064mg Cooking plantain
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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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
17%
Raspberry
23%
Cooking plantain
Minerals Daily Need Coverage Score
20%
Raspberry
15%
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.