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Salmonberries vs. Plantain — In-Depth Nutrition Comparison

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Important differences between salmonberries and plantains

  • Salmonberries have more vitamin K and vitamin E; however, plantains have more vitamin B6, potassium, and vitamin A.
  • Plantains' daily need coverage for vitamin B6 is 12% more.
  • Salmonberries have 21 times more vitamin K than plantains. Salmonberries have 14.8µg of vitamin K, while plantains have 0.7µg.
  • Salmonberries are lower in sugar.

The food varieties used in the comparison are Salmonberries, raw (Alaska Native) and Plantains, cooked.

Infographic

Salmonberries vs Plantain 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.9% 9.7% 15% 10% 7.6% 12% 1.8% 143% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +550%
Contains more ZincZinc +115.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +322.7%
Contains more IronIron +45%
Contains more CopperCopper +120%
Contains less SodiumSodium -64.3%
~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.
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 31% 17% 32% 0% 10% 14% 8.7% 10% 18% 0% 37% 13% 0%
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 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin EVitamin E +1138.5%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin KVitamin K +2014.3%
Contains more Vitamin CVitamin C +18.5%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B3Vitamin B3 +62.2%
Contains more Vitamin B5Vitamin B5 +39.5%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more FolateFolate +52.9%
~equal in Vitamin A ~45µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salmonberries Plantain DV% diff.
Manganese 1.1mg 48%
Vitamin K 14.8µg 0.7µg 12%
Vitamin B6 0.078mg 0.24mg 12%
Vitamin E 1.61mg 0.13mg 10%
Potassium 110mg 465mg 10%
Carbs 10.05g 31.15g 7%
Magnesium 15mg 32mg 4%
Copper 0.03mg 0.066mg 4%
Calories 47kcal 116kcal 3%
Selenium 1.4µg 3%
Choline 12.7mg 2%
Folate 17µg 26µg 2%
Vitamin B3 0.466mg 0.756mg 2%
Fructose 1.75g 2%
Vitamin C 9.2mg 10.9mg 2%
Fiber 1.9g 2.3g 2%
Iron 0.4mg 0.58mg 2%
Vitamin A 50µg 45µg 1%
Zinc 0.28mg 0.13mg 1%
Vitamin B2 0.062mg 0.052mg 1%
Vitamin B5 0.167mg 0.233mg 1%
Calcium 13mg 2mg 1%
Protein 0.85g 0.79g 0%
Fats 0.33g 0.18g 0%
Net carbs 8.15g 28.85g N/A
Sugar 3.66g 14g N/A
Phosphorus 27mg 28mg 0%
Sodium 14mg 5mg 0%
Vitamin B1 0.041mg 0.046mg 0%
Saturated fat 0.069g 0%
Monounsaturated fat 0.015g 0%
Polyunsaturated fat 0.033g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more FatsFats +83.3%
Contains more WaterWater +31.1%
Contains more CarbsCarbs +210%
~equal in Protein ~0.79g
~equal in Other ~0.58g

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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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.