Plantains vs Apple juice
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Plantains, yellow, baked is higher in more vitamins & minerals
Calories (kcal)
Plantains 155
Apple juice 46
Protein (g)
Plantains 1.52
Apple juice 0.100
Carbs (g)
Plantains 41.4
Apple juice 11.3
Fat (g)
Plantains 0.160
Apple juice 0.130
Fiber (g)
Plantains 2.20
Apple juice 0.200
Quick answers
Which has more protein?
Plantains, yellow, baked — 1.52g vs 0.100g per 100g.
Which has fewer calories?
Apple juice, canned or bottled, unsweetened, with added ascorbic acid — 46 vs 155 kcal per 100g.
Which is more nutrient-dense?
Plantains, yellow, baked 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 | 155 kcal | 46 kcal | +237% |
| Macronutrients | |||
| Water | 55.9 g | 88.2 g | -37% |
| Protein | 1.52 g | 0.100 g | +1420% |
| Total lipid (fat) | 0.160 g | 0.130 g | +23% |
| Carbohydrate, by difference | 41.4 g | 11.3 g | +266% |
| Fiber, total dietary | 2.20 g | 0.200 g | +1000% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0 g | 0.022 g | -100% |
| Fatty acids, total monounsaturated | 0 g | 0.006 g | -100% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 16.4 mg | 38.5 mg | -57% |
| Thiamin (Vitamin B1) | 0.090 mg | 0.021 mg | +329% |
| Riboflavin (Vitamin B2) | 0.130 mg | 0.017 mg | +665% |
| Niacin (Vitamin B3) | 0.685 mg | 0.073 mg | +838% |
| Pantothenic acid (Vitamin B5) | 0.530 mg | 0.049 mg | +982% |
| Vitamin B-6 — Pyridoxine | 0.210 mg | 0.018 mg | +1067% |
| Biotin (Vitamin B7) | 53.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 12.7 mg | 1.80 mg | +606% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 45.0 ug | 0 ug | |
| Carotene, beta | 369 ug | 0 ug | |
| Carotene, alpha | 353 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0 mg | 0.010 mg | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 3.00 mg | 8.00 mg | -62% |
| Iron, Fe | 0.280 mg | 0.120 mg | +133% |
| Magnesium, Mg | 41.0 mg | 5.00 mg | +720% |
| Phosphorus, P | 37.0 mg | 7.00 mg | +429% |
| Potassium, K | 477 mg | 101 mg | +372% |
| Sodium, Na | 2.00 mg | 4.00 mg | -50% |
| Zinc, Zn | 0.210 mg | 0.020 mg | +950% |
| Copper, Cu | 0.044 mg | 0.012 mg | +267% |
| Manganese, Mn | 0.165 mg | 0.074 mg | +123% |
| Selenium, Se | 0 ug | 0.100 ug | -100% |
| Other Nutrients | |||
| Energy | 650 kj | 191 kj | +240% |
| Ash | 1.09 g | 0.230 g | +374% |
| Total Sugars | 21.3 g | 9.62 g | +122% |
| Sucrose | 13.7 g | 1.26 g | +989% |
| Glucose | 3.79 g | 2.63 g | +44% |
| Fructose | 3.82 g | 5.73 g | -33% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 17.9 g | — | |
| Fluoride, F | — | 39.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 53.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 53.0 ug | 0 ug | |
| Betaine | — | 0.100 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 909 IU | 1.00 IU | +90800% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 28.0 ug | 16.0 ug | +75% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 12.9 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0 g | 0.018 g | -100% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0 g | 0.002 g | -100% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0 g | 0.005 g | -100% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0 g | 0.039 g | -100% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 0.033 g | -100% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.007 g | -100% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Tryptophan (EAA) | 0.021 g | — | |
| Threonine (EAA) | 0.053 g | — | |
| Isoleucine (EAA, BCAA) | 0.042 g | — | |
| Leucine (EAA, BCAA) | 0.084 g | — | |
| Lysine (EAA) | 0.074 g | — | |
| Methionine (EAA) | 0.010 g | — | |
| Cystine (conditionally essential) | 0.021 g | — | |
| Phenylalanine (EAA) | 0.053 g | — | |
| Tyrosine (conditionally essential) | 0.031 g | — | |
| Valine (EAA, BCAA) | 0.042 g | — | |
| Arginine (conditionally essential) | 0.084 g | — | |
| Histidine (EAA) | 0.126 g | — | |
| Alanine | 0.063 g | — | |
| Aspartic acid | 0.115 g | — | |
| Glutamic acid | 0.105 g | — | |
| Glycine (conditionally essential) | 0.063 g | — | |
| Proline (conditionally essential) | 0.074 g | — | |
| Serine | 0.063 g | — | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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