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Almonds vs. Plantain raw — In-Depth Nutrition Comparison

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How are almonds and plantain raw different?

  • Almonds are richer in vitamin E, copper, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, and calcium, while plantain raw is higher in vitamin A.
  • Almonds cover your daily need for vitamin E, 170% more than plantain raw.
  • Almonds contain 90 times more calcium than plantain raw. Almonds contain 269mg of calcium, while plantain raw contains 3mg.
  • Plantain raw has a higher glycemic index (37) than almonds (0).

Nuts, almonds and Plantains, raw types were used in this article.

Infographic

Almonds 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.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +629.7%
Contains more CalciumCalcium +8866.7%
Contains more PotassiumPotassium +46.9%
Contains more IronIron +518.3%
Contains more CopperCopper +1172.8%
Contains more ZincZinc +2128.6%
Contains more PhosphorusPhosphorus +1314.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +173.3%

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 +18207.1%
Contains more Vitamin B1Vitamin B1 +294.2%
Contains more Vitamin B2Vitamin B2 +2007.4%
Contains more Vitamin B3Vitamin B3 +427.4%
Contains more Vitamin B5Vitamin B5 +81.2%
Contains more FolateFolate +100%
Contains more CholineCholine +285.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +118.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +1526.9%
Contains more FatsFats +13394.6%
Contains more OtherOther +155.2%
Contains more CarbsCarbs +48%
Contains more WaterWater +1380.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +98496.9%
Contains more Poly. FatPolyunsaturated fat +17768.1%
Contains less Sat. FatSaturated fat -96.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Plantain raw
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almonds Plantain raw DV% diff.
Vitamin E 25.63mg 0.14mg 170%
Copper 1.031mg 0.081mg 106%
Manganese 2.179mg 95%
Vitamin B2 1.138mg 0.054mg 83%
Polyunsaturated fat 12.329g 0.069g 82%
Monounsaturated fat 31.551g 0.032g 79%
Fats 49.93g 0.37g 76%
Phosphorus 481mg 34mg 64%
Magnesium 270mg 37mg 55%
Fiber 12.5g 2.3g 41%
Protein 21.15g 1.3g 40%
Iron 3.71mg 0.6mg 39%
Calcium 269mg 3mg 27%
Zinc 3.12mg 0.14mg 27%
Calories 579kcal 122kcal 23%
Vitamin C 0mg 18.4mg 20%
Vitamin B3 3.618mg 0.686mg 18%
Saturated fat 3.802g 0.143g 17%
Vitamin B1 0.205mg 0.052mg 13%
Vitamin B6 0.137mg 0.299mg 12%
Choline 52.1mg 13.5mg 7%
Potassium 733mg 499mg 7%
Vitamin A 0µg 56µg 6%
Folate 44µg 22µg 6%
Selenium 4.1µg 1.5µg 5%
Vitamin B5 0.471mg 0.26mg 4%
Carbs 21.55g 31.89g 3%
Vitamin K 0µg 0.7µg 1%
Net carbs 9.05g 29.59g N/A
Sugar 4.35g 15g N/A
Starch 0.72g 0%
Sodium 1mg 4mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.015mg 0%
Threonine 0.601mg 0.034mg 0%
Isoleucine 0.751mg 0.036mg 0%
Leucine 1.473mg 0.059mg 0%
Lysine 0.568mg 0.06mg 0%
Methionine 0.157mg 0.017mg 0%
Phenylalanine 1.132mg 0.044mg 0%
Valine 0.855mg 0.046mg 0%
Histidine 0.539mg 0.064mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
Almonds
18%
Plantain raw
Minerals Daily Need Coverage Score
142%
Almonds
15%
Plantain raw

Comparison summary

Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 3.659g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 10.65g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.