Plantain vs. Raspberry — In-Depth Nutrition Comparison

Compare

Significant differences between plantains and raspberries

Plantains have more vitamin A, vitamin B6, and potassium; however, raspberries are richer in vitamin C, fiber, and vitamin K.
Plantains cover your daily vitamin A needs 18% more than raspberries.
Raspberries have 4 times less vitamin B6 than plantains. Plantains have 0.24mg of vitamin B6, while raspberries have 0.055mg.
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 Plantains, cooked and Raspberries, raw.

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.

Plantain

Raspberry

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

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

~equal in Phosphorus ~29mg

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.

Plantain

Raspberry

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%

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%

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