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  6. Plantain raw vs. Almond butter

Plantain raw vs. Almond butter — In-Depth Nutrition Comparison

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Important differences between plantain raw and almond butter

  • Plantain raw has more vitamin A; however, almond butter has more vitamin E, copper, vitamin B2, phosphorus, magnesium, iron, calcium, fiber, and zinc.
  • Almond butter's daily need coverage for vitamin E is 160% more.
  • Plantain raw has 1127 times more vitamin A than almond butter. Plantain raw has 1127IU of vitamin A, while almond butter has 1IU.

The food varieties used in the comparison are Plantains, raw and Nuts, almond butter, plain, without salt added.

Infographic

Plantain raw vs Almond butter 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +654.1%
Contains more CalciumCalcium +11466.7%
Contains more PotassiumPotassium +49.9%
Contains more IronIron +481.7%
Contains more CopperCopper +1053.1%
Contains more ZincZinc +2250%
Contains more PhosphorusPhosphorus +1394.1%
Contains more SeleniumSelenium +60%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B6Vitamin B6 +190.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +17192.9%
Contains more Vitamin B2Vitamin B2 +1638.9%
Contains more Vitamin B3Vitamin B3 +359.9%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more FolateFolate +140.9%
Contains more CholineCholine +285.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Almond butter DV% diff.
Vitamin E 0.14mg 24.21mg 160%
Copper 0.081mg 0.934mg 95%
Manganese 2.131mg 93%
Polyunsaturated fat 0.069g 13.613g 90%
Fats 0.37g 55.5g 85%
Monounsaturated fat 0.032g 32.445g 81%
Phosphorus 34mg 508mg 68%
Vitamin B2 0.054mg 0.939mg 68%
Magnesium 37mg 279mg 58%
Protein 1.3g 20.96g 39%
Iron 0.6mg 3.49mg 36%
Calcium 3mg 347mg 34%
Fiber 2.3g 10.3g 32%
Zinc 0.14mg 3.29mg 29%
Calories 122kcal 614kcal 25%
Vitamin C 18.4mg 0mg 20%
Saturated fat 0.143g 4.152g 18%
Vitamin B6 0.299mg 0.103mg 15%
Vitamin B3 0.686mg 3.155mg 15%
Folate 22µg 53µg 8%
Choline 13.5mg 52.1mg 7%
Potassium 499mg 748mg 7%
Vitamin A 56µg 0µg 6%
Carbs 31.89g 18.82g 4%
Selenium 1.5µg 2.4µg 2%
Vitamin B5 0.26mg 0.318mg 1%
Vitamin K 0.7µg 0µg 1%
Vitamin B1 0.052mg 0.041mg 1%
Net carbs 29.59g 8.52g N/A
Sugar 15g 4.43g N/A
Starch 0.08g 0%
Sodium 4mg 7mg 0%
Tryptophan 0.015mg 0.159mg 0%
Threonine 0.034mg 0.555mg 0%
Isoleucine 0.036mg 0.813mg 0%
Leucine 0.059mg 1.483mg 0%
Lysine 0.06mg 0.612mg 0%
Methionine 0.017mg 0.122mg 0%
Phenylalanine 0.044mg 1.149mg 0%
Valine 0.046mg 0.937mg 0%
Histidine 0.064mg 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +69.4%
Contains more WaterWater +3880.5%
Contains more ProteinProtein +1512.3%
Contains more FatsFats +14900%
Contains more OtherOther +165.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +101290.6%
Contains more Poly. FatPolyunsaturated fat +19629%

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
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.