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  6. Cheese vs. Plantain raw

Cheese vs. Plantain raw — In-Depth Nutrition Comparison

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What are the main differences between cheese and plantain raw?

  • Cheese is richer in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2, while plantain raw is higher in vitamin C.
  • Cheese's daily need coverage for saturated fat is 94% higher.
  • Plantain raw is lower in cholesterol.
  • Plantain raw has a higher glycemic index (37) than cheese (0).

We used Cheese, cheddar and Plantains, raw types in this comparison.

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +23566.7%
Contains more ZincZinc +2500%
Contains more PhosphorusPhosphorus +1238.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1800%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +556.6%
Contains more IronIron +328.6%
Contains more CopperCopper +170%
Contains less SodiumSodium -99.4%

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.
Cheese
Cheese
9
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +489.3%
Contains more Vitamin EVitamin E +407.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +692.6%
Contains more Vitamin B5Vitamin B5 +57.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +242.9%
Contains more FolateFolate +22.7%
Contains more CholineCholine +22.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +79.3%
Contains more Vitamin B3Vitamin B3 +1062.7%
Contains more Vitamin B6Vitamin B6 +353%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +1659.2%
Contains more FatsFats +8902.7%
Contains more OtherOther +219.8%
Contains more CarbsCarbs +932%
Contains more WaterWater +76.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +28793.8%
Contains more Poly. FatPolyunsaturated fat +1959.4%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Plantain raw DV% diff.
Saturated fat 18.867g 0.143g 85%
Calcium 710mg 3mg 71%
Phosphorus 455mg 34mg 60%
Fats 33.31g 0.37g 51%
Selenium 28.5µg 1.5µg 49%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.3g 43%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.14mg 32%
Vitamin A 330µg 56µg 30%
Vitamin B2 0.428mg 0.054mg 29%
Sodium 653mg 4mg 28%
Monounsaturated fat 9.246g 0.032g 23%
Vitamin C 0mg 18.4mg 20%
Vitamin B6 0.066mg 0.299mg 18%
Calories 404kcal 122kcal 14%
Potassium 76mg 499mg 12%
Carbs 3.09g 31.89g 10%
Fiber 0g 2.3g 9%
Polyunsaturated fat 1.421g 0.069g 9%
Copper 0.03mg 0.081mg 6%
Iron 0.14mg 0.6mg 6%
Vitamin E 0.71mg 0.14mg 4%
Vitamin B3 0.059mg 0.686mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.41mg 0.26mg 3%
Vitamin D 24IU 0IU 3%
Vitamin B1 0.029mg 0.052mg 2%
Magnesium 27mg 37mg 2%
Choline 16.5mg 13.5mg 1%
Folate 27µg 22µg 1%
Vitamin K 2.4µg 0.7µg 1%
Manganese 0.027mg 1%
Net carbs 3.09g 29.59g N/A
Sugar 0.48g 15g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.015mg 0%
Threonine 1.044mg 0.034mg 0%
Isoleucine 1.206mg 0.036mg 0%
Leucine 1.939mg 0.059mg 0%
Lysine 1.025mg 0.06mg 0%
Methionine 0.547mg 0.017mg 0%
Phenylalanine 1.074mg 0.044mg 0%
Valine 1.404mg 0.046mg 0%
Histidine 0.547mg 0.064mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese 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
35%
Cheese
18%
Plantain raw
Minerals Daily Need Coverage Score
79%
Cheese
15%
Plantain raw

Comparison summary

Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 649mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 18.724g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 14.52g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is richer in minerals?
?
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.