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  6. Plantain raw vs. Arborio rice

Plantain raw vs. Arborio rice — In-Depth Nutrition Comparison

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Significant differences between plantain raw and arborio rice

  • Plantain raw has more vitamin A, vitamin C, vitamin B6, potassium, and magnesium; however, arborio rice is richer in selenium, iron, vitamin B1, folate, and vitamin B3.
  • Plantain raw covers your daily vitamin A needs 23% more than arborio rice.
  • Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of plantain raw is 37.

Specific food types used in this comparison are Plantains, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Plantain raw vs Arborio rice 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +362.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +1819.2%
Contains more CopperCopper +12.5%
Contains more IronIron +143.3%
Contains more ZincZinc +185.7%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +400%
~equal in Phosphorus ~33mg

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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +237.5%
Contains more Vitamin B6Vitamin B6 +406.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +215.4%
Contains more Vitamin B3Vitamin B3 +117.6%
Contains more Vitamin B5Vitamin B5 +52.7%
Contains more FolateFolate +168.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Arborio rice DV% diff.
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.059mg 18%
Manganese 0.357mg 16%
Potassium 499mg 26mg 14%
Selenium 1.5µg 7.5µg 11%
Iron 0.6mg 1.46mg 11%
Fiber 2.3g 9%
Vitamin B1 0.052mg 0.164mg 9%
Folate 22µg 59µg 9%
Magnesium 37mg 8mg 7%
Vitamin A 56µg 0µg 6%
Vitamin B3 0.686mg 1.493mg 5%
Vitamin B2 0.054mg 0.016mg 3%
Vitamin B5 0.26mg 0.397mg 3%
Zinc 0.14mg 0.4mg 2%
Choline 13.5mg 2%
Protein 1.3g 2.36g 2%
Vitamin K 0.7µg 1%
Carbs 31.89g 28.73g 1%
Copper 0.081mg 0.072mg 1%
Vitamin E 0.14mg 1%
Calories 122kcal 130kcal 0%
Fats 0.37g 0.19g 0%
Net carbs 29.59g 28.73g N/A
Calcium 3mg 1mg 0%
Sugar 15g N/A
Phosphorus 34mg 33mg 0%
Sodium 4mg 0mg 0%
Saturated fat 0.143g 0.051g 0%
Monounsaturated fat 0.032g 0.058g 0%
Polyunsaturated fat 0.069g 0.05g 0%
Tryptophan 0.015mg 0.027mg 0%
Threonine 0.034mg 0.084mg 0%
Isoleucine 0.036mg 0.102mg 0%
Leucine 0.059mg 0.195mg 0%
Lysine 0.06mg 0.085mg 0%
Methionine 0.017mg 0.056mg 0%
Phenylalanine 0.044mg 0.126mg 0%
Valine 0.046mg 0.144mg 0%
Histidine 0.064mg 0.056mg 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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more FatsFats +94.7%
Contains more OtherOther +510.5%
Contains more ProteinProtein +81.5%
~equal in Carbs ~28.73g
~equal in Water ~68.53g

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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +38%
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +81.3%

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.