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  6. Almond butter vs. Plantain raw

Almond butter vs. Plantain raw — In-Depth Nutrition Comparison

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Important differences between almond butter and plantain raw

  • Almond butter has more vitamin E, copper, vitamin B2, phosphorus, magnesium, iron, calcium, fiber, and zinc; however, plantain raw has more vitamin A.
  • Almond butter's daily need coverage for vitamin E is 160% more.
  • Almond butter has 116 times more calcium than plantain raw. Almond butter has 347mg of calcium, while plantain raw has 3mg.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Plantains, raw.

Infographic

Almond butter vs Plantain 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +654.1%
Contains more CalciumCalcium +11466.7%
Contains more PotassiumPotassium +49.9%
Contains more IronIron +481.7%
Contains more CopperCopper +1053.1%
Contains more ZincZinc +2250%
Contains more PhosphorusPhosphorus +1394.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +60%
Contains less SodiumSodium -42.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +17192.9%
Contains more Vitamin B2Vitamin B2 +1638.9%
Contains more Vitamin B3Vitamin B3 +359.9%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more FolateFolate +140.9%
Contains more CholineCholine +285.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B6Vitamin B6 +190.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Plantain raw DV% diff.
Vitamin E 24.21mg 0.14mg 160%
Copper 0.934mg 0.081mg 95%
Manganese 2.131mg 93%
Polyunsaturated fat 13.613g 0.069g 90%
Fats 55.5g 0.37g 85%
Monounsaturated fat 32.445g 0.032g 81%
Phosphorus 508mg 34mg 68%
Vitamin B2 0.939mg 0.054mg 68%
Magnesium 279mg 37mg 58%
Protein 20.96g 1.3g 39%
Iron 3.49mg 0.6mg 36%
Calcium 347mg 3mg 34%
Fiber 10.3g 2.3g 32%
Zinc 3.29mg 0.14mg 29%
Calories 614kcal 122kcal 25%
Vitamin C 0mg 18.4mg 20%
Saturated fat 4.152g 0.143g 18%
Vitamin B6 0.103mg 0.299mg 15%
Vitamin B3 3.155mg 0.686mg 15%
Folate 53µg 22µg 8%
Choline 52.1mg 13.5mg 7%
Potassium 748mg 499mg 7%
Vitamin A 0µg 56µg 6%
Carbs 18.82g 31.89g 4%
Selenium 2.4µg 1.5µg 2%
Vitamin B5 0.318mg 0.26mg 1%
Vitamin K 0µg 0.7µg 1%
Vitamin B1 0.041mg 0.052mg 1%
Net carbs 8.52g 29.59g N/A
Sugar 4.43g 15g N/A
Starch 0.08g 0%
Sodium 7mg 4mg 0%
Tryptophan 0.159mg 0.015mg 0%
Threonine 0.555mg 0.034mg 0%
Isoleucine 0.813mg 0.036mg 0%
Leucine 1.483mg 0.059mg 0%
Lysine 0.612mg 0.06mg 0%
Methionine 0.122mg 0.017mg 0%
Phenylalanine 1.149mg 0.044mg 0%
Valine 0.937mg 0.046mg 0%
Histidine 0.55mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1512.3%
Contains more FatsFats +14900%
Contains more OtherOther +165.5%
Contains more CarbsCarbs +69.4%
Contains more WaterWater +3880.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +101290.6%
Contains more Poly. FatPolyunsaturated fat +19629%
Contains less Sat. FatSaturated fat -96.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.