Plantains vs Sweetener
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Plantains, overripe, raw is higher in more vitamins & minerals
Calories (kcal)
Plantains —
Sweetener 310
Protein (g)
Plantains 1.17
Sweetener 0.090
Carbs (g)
Plantains 29.2
Sweetener 76.4
Fat (g)
Plantains 0.990
Sweetener 0.450
Fiber (g)
Plantains 1.79
Sweetener 0.200
Quick answers
Which has more protein?
Plantains, overripe, raw — 1.17g vs 0.090g per 100g.
Which is more nutrient-dense?
Plantains, overripe, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Plantains | Sweetener | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 310 kcal | |
| Macronutrients | |||
| Water | 67.7 g | 22.9 g | +195% |
| Protein | 1.17 g | 0.090 g | +1197% |
| Total lipid (fat) | 0.990 g | 0.450 g | +120% |
| Carbohydrate, by difference | 29.2 g | 76.4 g | -62% |
| Fiber, total dietary | 1.79 g | 0.200 g | +796% |
| Sugars, Total | 19.2 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0 g | |
| Fatty acids, total monounsaturated | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 19.1 mg | 17.0 mg | +12% |
| Thiamin (Vitamin B1) | — | 0.122 mg | |
| Riboflavin (Vitamin B2) | 0.102 mg | 0.165 mg | -38% |
| Niacin (Vitamin B3) | — | 0.689 mg | |
| Vitamin B-6 — Pyridoxine | 0.196 mg | 0.234 mg | -16% |
| Biotin (Vitamin B7) | — | 30.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 13.3 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 8.00 ug | |
| Carotene, beta | — | 94.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.980 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 3.90 mg | 1.00 mg | +290% |
| Iron, Fe | 0.315 mg | 0.090 mg | +250% |
| Magnesium, Mg | 31.7 mg | 1.00 mg | +3073% |
| Phosphorus, P | 28.9 mg | 1.00 mg | +2792% |
| Potassium, K | 408 mg | 4.00 mg | +10105% |
| Sodium, Na | 0 mg | 4.00 mg | -100% |
| Zinc, Zn | 0.149 mg | 0.010 mg | +1392% |
| Copper, Cu | 0.103 mg | 0.009 mg | +1042% |
| Manganese, Mn | 0.211 mg | 0.005 mg | +4122% |
| Selenium, Se | — | 1.70 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 130 kcal | — | |
| Energy (Atwater Specific Factors) | 117 kcal | — | |
| Energy | — | 1297 kj | |
| Nitrogen | 0.187 g | — | |
| Ash | 0.942 g | 0.140 g | +573% |
| Total Sugars | — | 68.0 g | |
| Sucrose | 0 g | 0 g | = |
| Glucose | 9.55 g | 12.4 g | -23% |
| Fructose | 9.56 g | 55.6 g | -83% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.053 g | 0 g | |
| Galactose | — | 0 g | |
| Starch | 7.44 g | — | |
| Resistant starch | 7.00 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 30.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 30.0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 156 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 22.5 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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