Plantains vs Apple juice
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Plantains, ripe, raw is higher in more vitamins & minerals
Calories (kcal)
Plantains —
Apple juice 46
Protein (g)
Plantains 1.16
Apple juice 0.100
Carbs (g)
Plantains 31.0
Apple juice 11.3
Fat (g)
Plantains 0.893
Apple juice 0.130
Fiber (g)
Plantains 2.13
Apple juice 0.200
Quick answers
Which has more protein?
Plantains, ripe, raw — 1.16g vs 0.100g per 100g.
Which is more nutrient-dense?
Plantains, ripe, 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 | Apple juice | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 46 kcal | |
| Macronutrients | |||
| Water | 66.1 g | 88.2 g | -25% |
| Protein | 1.16 g | 0.100 g | +1056% |
| Total lipid (fat) | 0.893 g | 0.130 g | +587% |
| Carbohydrate, by difference | 31.0 g | 11.3 g | +174% |
| Fiber, total dietary | 2.13 g | 0.200 g | +962% |
| Sugars, Total | 14.2 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.022 g | |
| Fatty acids, total monounsaturated | — | 0.006 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 20.1 mg | 38.5 mg | -48% |
| Thiamin (Vitamin B1) | — | 0.021 mg | |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.017 mg | +488% |
| Niacin (Vitamin B3) | — | 0.073 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.049 mg | |
| Vitamin B-6 — Pyridoxine | 0.189 mg | 0.018 mg | +952% |
| Biotin (Vitamin B7) | — | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 1.80 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.010 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 3.83 mg | 8.00 mg | -52% |
| Iron, Fe | 0.319 mg | 0.120 mg | +166% |
| Magnesium, Mg | 33.9 mg | 5.00 mg | +579% |
| Phosphorus, P | 30.1 mg | 7.00 mg | +330% |
| Potassium, K | 396 mg | 101 mg | +292% |
| Sodium, Na | 0 mg | 4.00 mg | -100% |
| Zinc, Zn | 0.147 mg | 0.020 mg | +633% |
| Copper, Cu | 0.100 mg | 0.012 mg | +735% |
| Manganese, Mn | 0.205 mg | 0.074 mg | +177% |
| Selenium, Se | — | 0.100 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 136 kcal | — | |
| Energy (Atwater Specific Factors) | 123 kcal | — | |
| Energy | — | 191 kj | |
| Nitrogen | 0.185 g | — | |
| Ash | 0.938 g | 0.230 g | +308% |
| Total Sugars | — | 9.62 g | |
| Sucrose | 0 g | 1.26 g | -100% |
| Glucose | 7.06 g | 2.63 g | +169% |
| Fructose | 7.18 g | 5.73 g | +25% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | — | 0 g | |
| Starch | 13.6 g | — | |
| Resistant starch | 12.0 g | — | |
| Fluoride, F | — | 39.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Betaine | — | 0.100 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 1.00 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 16.0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 0 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) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.018 g | |
| SFA 18:0 (Stearic acid) | — | 0.002 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.005 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 | — | 0.039 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.033 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.007 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 | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 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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