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  6. Wheat Bread vs. Plantain raw

Wheat Bread vs. Plantain raw — In-Depth Nutrition Comparison

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Important differences between wheat Bread and plantain raw

  • Wheat Bread has more selenium, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and calcium; however, plantain raw has more vitamin A and vitamin C.
  • Wheat Bread's daily need coverage for selenium is 58% more.
  • Wheat Bread has 150 times more sodium than plantain raw. Wheat Bread has 601mg of sodium, while plantain raw has 4mg.
  • Wheat Bread has a higher glycemic index than plantain raw.

The food varieties used in the comparison are Bread, wheat, toasted and Plantains, raw.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +59.5%
Contains more CalciumCalcium +5400%
Contains more IronIron +581.7%
Contains more CopperCopper +144.4%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +452.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2126.7%
Contains more PotassiumPotassium +123.8%
Contains less SodiumSodium -99.3%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 +71.4%
Contains more Vitamin B1Vitamin B1 +744.2%
Contains more Vitamin B2Vitamin B2 +607.4%
Contains more Vitamin B3Vitamin B3 +811.1%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin KVitamin K +714.3%
Contains more FolateFolate +290.9%
Contains more CholineCholine +63.7%
Contains more Vitamin CVitamin C +9100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +95.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Plantain raw DV% diff.
Manganese 1.377mg 60%
Selenium 33.4µg 1.5µg 58%
Iron 4.09mg 0.6mg 44%
Vitamin B3 6.25mg 0.686mg 35%
Vitamin B1 0.439mg 0.052mg 32%
Sodium 601mg 4mg 26%
Vitamin B2 0.382mg 0.054mg 25%
Protein 12.96g 1.3g 23%
Phosphorus 188mg 34mg 22%
Vitamin C 0.2mg 18.4mg 20%
Folate 86µg 22µg 16%
Calcium 165mg 3mg 16%
Copper 0.198mg 0.081mg 13%
Zinc 1.47mg 0.14mg 12%
Polyunsaturated fat 1.72g 0.069g 11%
Vitamin B6 0.153mg 0.299mg 11%
Calories 313kcal 122kcal 10%
Fiber 4.7g 2.3g 10%
Potassium 223mg 499mg 8%
Carbs 55.77g 31.89g 8%
Fats 4.27g 0.37g 6%
Vitamin A 0µg 56µg 6%
Magnesium 59mg 37mg 5%
Saturated fat 0.989g 0.143g 4%
Vitamin B5 0.456mg 0.26mg 4%
Vitamin K 5.7µg 0.7µg 4%
Monounsaturated fat 1.019g 0.032g 2%
Choline 22.1mg 13.5mg 2%
Vitamin E 0.24mg 0.14mg 1%
Net carbs 51.07g 29.59g N/A
Sugar 6.42g 15g N/A
Tryptophan 0.092mg 0.015mg 0%
Threonine 0.299mg 0.034mg 0%
Isoleucine 0.258mg 0.036mg 0%
Leucine 0.461mg 0.059mg 0%
Lysine 0.215mg 0.06mg 0%
Methionine 0.105mg 0.017mg 0%
Phenylalanine 0.315mg 0.044mg 0%
Valine 0.31mg 0.046mg 0%
Histidine 0.15mg 0.064mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +896.9%
Contains more FatsFats +1054.1%
Contains more CarbsCarbs +74.9%
Contains more OtherOther +138.8%
Contains more WaterWater +169.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +3084.4%
Contains more Poly. FatPolyunsaturated fat +2392.8%
Contains less Sat. FatSaturated fat -85.5%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.