Plantains vs Acerola
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Plantains, underripe, raw is higher in more vitamins & minerals
Calories (kcal)
Plantains —
Acerola 32
Protein (g)
Plantains 1.23
Acerola 0.400
Carbs (g)
Plantains 33.6
Acerola 7.69
Fat (g)
Plantains 0.685
Acerola 0.300
Fiber (g)
Plantains 2.53
Acerola 1.10
Quick answers
Which has more protein?
Plantains, underripe, raw — 1.23g vs 0.400g per 100g.
Which is more nutrient-dense?
Plantains, underripe, 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 | Acerola | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 32 kcal | |
| Macronutrients | |||
| Water | 63.6 g | 91.4 g | -30% |
| Protein | 1.23 g | 0.400 g | +207% |
| Total lipid (fat) | 0.685 g | 0.300 g | +128% |
| Carbohydrate, by difference | 33.6 g | 7.69 g | +337% |
| Fiber, total dietary | 2.53 g | 1.10 g | +130% |
| Sugars, Total | 2.41 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.068 g | |
| Fatty acids, total monounsaturated | — | 0.082 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 18.5 mg | 1678 mg | -99% |
| Thiamin (Vitamin B1) | — | 0.020 mg | |
| Riboflavin (Vitamin B2) | 0.092 mg | 0.060 mg | +53% |
| Niacin (Vitamin B3) | — | 0.400 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.309 mg | |
| Vitamin B-6 — Pyridoxine | 0.159 mg | 0.009 mg | +1667% |
| Biotin (Vitamin B7) | — | 14.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 38.0 ug | |
| Minerals | |||
| Calcium, Ca | 4.83 mg | 12.0 mg | -60% |
| Iron, Fe | 0.334 mg | 0.200 mg | +67% |
| Magnesium, Mg | 29.5 mg | 18.0 mg | +64% |
| Phosphorus, P | 27.9 mg | 11.0 mg | +154% |
| Potassium, K | 406 mg | 146 mg | +178% |
| Sodium, Na | 0 mg | 7.00 mg | -100% |
| Zinc, Zn | 0.185 mg | 0.100 mg | +85% |
| Copper, Cu | 0.109 mg | 0.086 mg | +27% |
| Manganese, Mn | 0.153 mg | — | |
| Selenium, Se | — | 0.600 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 145 kcal | — | |
| Energy (Atwater Specific Factors) | 145 kcal | — | |
| Energy | — | 134 kj | |
| Nitrogen | 0.197 g | — | |
| Ash | 0.908 g | 0.200 g | +354% |
| Sucrose | 0 g | — | |
| Glucose | 1.20 g | — | |
| Fructose | 1.22 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 27.8 g | — | |
| Resistant starch | 27.0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 14.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 14.0 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 767 IU | |
| 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) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | — | 0.048 g | |
| SFA 18:0 (Stearic acid) | — | 0.016 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.001 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.081 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 | — | 0.090 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.046 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.044 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 | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Kaempferol | — | 1.05 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 4.74 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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