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  6. Plantain vs. Pineapple

Plantain vs. Pineapple — In-Depth Nutrition Comparison

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The main differences between plantains and pineapple

  • Plantains are richer in vitamin A, potassium, and vitamin B6, yet pineapple is richer in vitamin C.
  • Daily need coverage for vitamin C for pineapple is 41% higher.
  • Plantains contain 16 times more vitamin A than pineapple. Plantains contain 909 IU of vitamin A, while pineapple contains 58 IU.
  • Pineapple contains less sugar.
  • Plantains have a lower glycemic index than pineapple.

Food types used in this article are Plantains, cooked and Pineapple, raw, all varieties.

Infographic

Plantain vs Pineapple 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +326.6%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +250%
Contains more SeleniumSelenium +1300%
Contains more CalciumCalcium +550%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -80%
~equal in Zinc ~0.12mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 159% 0% 1% 0.4% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +51.2%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more FolateFolate +44.4%
Contains more Vitamin CVitamin C +338.5%
Contains more Vitamin B1Vitamin B1 +71.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.213mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.7µg

All nutrients comparison - raw data values

Nutrient Plantain Pineapple DV% diff.
Vitamin C 10.9mg 47.8mg 41%
Manganese 0.927mg 40%
Potassium 465mg 109mg 10%
Vitamin B6 0.24mg 0.112mg 10%
Carbs 31.15g 13.12g 6%
Magnesium 32mg 12mg 5%
Copper 0.066mg 0.11mg 5%
Vitamin A 45µg 3µg 5%
Iron 0.58mg 0.29mg 4%
Fiber 2.3g 1.4g 4%
Calories 116kcal 50kcal 3%
Phosphorus 28mg 8mg 3%
Vitamin B1 0.046mg 0.079mg 3%
Fructose 2.12g 3%
Selenium 1.4µg 0.1µg 2%
Vitamin B2 0.052mg 0.032mg 2%
Vitamin B3 0.756mg 0.5mg 2%
Folate 26µg 18µg 2%
Protein 0.79g 0.54g 1%
Calcium 2mg 13mg 1%
Vitamin E 0.13mg 0.02mg 1%
Choline 12.7mg 5.5mg 1%
Protein per 100 calories 0.68g 1.1g N/A
Calories per 10 g protein 1468kcal 926kcal N/A
Weight per 100 calories 86g 200g N/A
Fats 0.18g 0.12g 0%
Net carbs 28.85g 11.72g N/A
Sugar 14g 9.85g N/A
Zinc 0.13mg 0.12mg 0%
Sodium 5mg 1mg 0%
Vitamin B5 0.233mg 0.213mg 0%
Vitamin K 0.7µg 0.7µg 0%
Saturated fat 0.069g 0.009g 0%
Monounsaturated fat 0.015g 0.013g 0%
Polyunsaturated fat 0.033g 0.04g 0%
Tryptophan 0.009mg 0.005mg 0%
Threonine 0.021mg 0.019mg 0%
Isoleucine 0.022mg 0.019mg 0%
Leucine 0.036mg 0.024mg 0%
Lysine 0.037mg 0.026mg 0%
Methionine 0.01mg 0.012mg 0%
Phenylalanine 0.027mg 0.021mg 0%
Valine 0.028mg 0.024mg 0%
Histidine 0.039mg 0.01mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more ProteinProtein +46.3%
Contains more FatsFats +50%
Contains more CarbsCarbs +137.4%
Contains more OtherOther +163.6%
Contains more WaterWater +27.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +15.4%
Contains less Sat. FatSaturated fat -87%
Contains more Poly. FatPolyunsaturated fat +21.2%

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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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/nutrients
  2. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.