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  6. Cereal vs. Plantain raw

Cereal vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between cereal and plantain raw

  • Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C, yet plantain raw is higher in potassium.
  • Cereal covers your daily vitamin B1 needs 520% more than plantain raw.
  • Cereal contains 199 times more sodium than plantain raw. While cereal contains 795mg of sodium, plantain raw contains only 4mg.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Plantains, raw.

Infographic

Cereal vs Plantain raw infographic
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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.
Cereal
Cereal
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +233.3%
Contains more IronIron +5576.7%
Contains more CopperCopper +69.1%
Contains more ZincZinc +5328.6%
Contains more PhosphorusPhosphorus +126.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +320%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +375.2%
Contains less SodiumSodium -99.5%

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.
Cereal
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 CVitamin C +109.2%
Contains more Vitamin AVitamin A +1353.6%
Contains more Vitamin B1Vitamin B1 +11992.3%
Contains more Vitamin B2Vitamin B2 +7066.7%
Contains more Vitamin B3Vitamin B3 +4217.8%
Contains more Vitamin B6Vitamin B6 +1902%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Plantain raw DV% diff.
Vitamin B1 6.288mg 0.052mg 520%
Vitamin B6 5.986mg 0.299mg 437%
Iron 34.06mg 0.6mg 418%
Vitamin B2 3.87mg 0.054mg 294%
Vitamin B3 29.62mg 0.686mg 181%
Vitamin A 814µg 56µg 84%
Zinc 7.6mg 0.14mg 68%
Manganese 0.79mg 34%
Sodium 795mg 4mg 34%
Vitamin C 38.5mg 18.4mg 22%
Carbs 86.85g 31.89g 18%
Calories 378kcal 122kcal 13%
Potassium 105mg 499mg 12%
Protein 6.06g 1.3g 10%
Selenium 6.3µg 1.5µg 9%
Copper 0.137mg 0.081mg 6%
Folate 22µg 6%
Phosphorus 77mg 34mg 6%
Magnesium 19mg 37mg 4%
Fiber 1.4g 2.3g 4%
Polyunsaturated fat 0.354g 0.069g 2%
Choline 13.5mg 2%
Vitamin B5 0.226mg 0.26mg 1%
Fats 1.08g 0.37g 1%
Vitamin K 0µg 0.7µg 1%
Saturated fat 0.26g 0.143g 1%
Calcium 10mg 3mg 1%
Net carbs 85.45g 29.59g N/A
Sugar 10.35g 15g N/A
Vitamin E 0.08mg 0.14mg 0%
Monounsaturated fat 0.204g 0.032g 0%
Tryptophan 0.066mg 0.015mg 0%
Threonine 0.241mg 0.034mg 0%
Isoleucine 0.26mg 0.036mg 0%
Leucine 0.767mg 0.059mg 0%
Lysine 0.113mg 0.06mg 0%
Methionine 0.13mg 0.017mg 0%
Phenylalanine 0.365mg 0.044mg 0%
Valine 0.344mg 0.046mg 0%
Histidine 0.162mg 0.064mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +366.2%
Contains more FatsFats +191.9%
Contains more CarbsCarbs +172.3%
Contains more OtherOther +92.2%
Contains more WaterWater +1627%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +537.5%
Contains more Poly. FatPolyunsaturated fat +413%
Contains less Sat. FatSaturated fat -45%

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. 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.