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  6. Buttermilk vs. Plantain raw

Buttermilk vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between buttermilk and plantain raw

  • Buttermilk is higher in calcium, vitamin B12, and phosphorus, yet plantain raw is higher in vitamin A, vitamin B6, vitamin C, potassium, fiber, and copper.
  • Plantain raw covers your daily vitamin A needs 22% more than buttermilk.
  • The amount of sodium in plantain raw is lower.

Food varieties used in this article are Milk, buttermilk, fluid, cultured, lowfat and Plantains, raw.

Infographic

Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
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 CalciumCalcium +3766.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +161.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +230.5%
Contains more IronIron +1100%
Contains more CopperCopper +636.4%
Contains less SodiumSodium -97.9%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
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 B2Vitamin B2 +185.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +31.1%
Contains more Vitamin CVitamin C +1740%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B3Vitamin B3 +1082.8%
Contains more Vitamin B6Vitamin B6 +779.4%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +340%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg

All nutrients comparison - raw data values

Nutrient Buttermilk Plantain raw DV% diff.
Vitamin B6 0.034mg 0.299mg 20%
Vitamin C 1mg 18.4mg 19%
Calcium 116mg 3mg 11%
Potassium 151mg 499mg 10%
Carbs 4.79g 31.89g 9%
Vitamin B12 0.22µg 0µg 9%
Fiber 0g 2.3g 9%
Vitamin B2 0.154mg 0.054mg 8%
Phosphorus 89mg 34mg 8%
Sodium 190mg 4mg 8%
Copper 0.011mg 0.081mg 8%
Iron 0.05mg 0.6mg 7%
Magnesium 11mg 37mg 6%
Vitamin A 14µg 56µg 5%
Protein 3.31g 1.3g 4%
Calories 40kcal 122kcal 4%
Vitamin B3 0.058mg 0.686mg 4%
Folate 5µg 22µg 4%
Zinc 0.42mg 0.14mg 3%
Saturated fat 0.548g 0.143g 2%
Vitamin B1 0.034mg 0.052mg 2%
Choline 17.7mg 13.5mg 1%
Monounsaturated fat 0.254g 0.032g 1%
Vitamin K 0.1µg 0.7µg 1%
Selenium 2µg 1.5µg 1%
Vitamin E 0.05mg 0.14mg 1%
Cholesterol 4mg 0mg 1%
Fats 0.88g 0.37g 1%
Net carbs 4.79g 29.59g N/A
Vitamin D 1IU 0IU 0%
Sugar 4.79g 15g N/A
Manganese 0.002mg 0%
Vitamin B5 0.275mg 0.26mg 0%
Polyunsaturated fat 0.033g 0.069g 0%
Tryptophan 0.042mg 0.015mg 0%
Threonine 0.141mg 0.034mg 0%
Isoleucine 0.171mg 0.036mg 0%
Leucine 0.313mg 0.059mg 0%
Lysine 0.277mg 0.06mg 0%
Methionine 0.087mg 0.017mg 0%
Phenylalanine 0.171mg 0.044mg 0%
Valine 0.217mg 0.046mg 0%
Histidine 0.1mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 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 +154.6%
Contains more FatsFats +137.8%
Contains more WaterWater +38.1%
Contains more CarbsCarbs +565.8%
Contains more OtherOther +30.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 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 +693.8%
Contains less Sat. FatSaturated fat -73.9%
Contains more Poly. FatPolyunsaturated fat +109.1%

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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.