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  6. Plantain raw vs. Arrowroot

Plantain raw vs. Arrowroot — In-Depth Nutrition Comparison

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The main differences between plantain raw and arrowroot

  • Plantain raw is richer in vitamin A and vitamin C, yet arrowroot is richer in folate, iron, phosphorus, vitamin B1, and vitamin B3.
  • Daily need coverage for folate for arrowroot is 79% higher.
  • Plantain raw contains 59 times more vitamin A than arrowroot. Plantain raw contains 1127IU of vitamin A, while arrowroot contains 19IU.
  • Plantain raw has a lower glycemic index than arrowroot.

Food types used in this article are Plantains, raw and Arrowroot, raw.

Infographic

Plantain raw vs Arrowroot 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +48%
Contains less SodiumSodium -84.6%
Contains more SeleniumSelenium +114.3%
Contains more CalciumCalcium +100%
Contains more IronIron +270%
Contains more CopperCopper +49.4%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +188.2%
~equal in Potassium ~454mg

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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +868.4%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +12.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B3Vitamin B3 +146.8%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more FolateFolate +1436.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.059mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Arrowroot DV% diff.
Folate 22µg 338µg 79%
Iron 0.6mg 2.22mg 20%
Vitamin C 18.4mg 1.9mg 18%
Phosphorus 34mg 98mg 9%
Vitamin B1 0.052mg 0.143mg 8%
Manganese 0.174mg 8%
Carbs 31.89g 13.39g 6%
Vitamin B3 0.686mg 1.693mg 6%
Protein 1.3g 4.24g 6%
Vitamin A 56µg 1µg 6%
Fiber 2.3g 1.3g 4%
Copper 0.081mg 0.121mg 4%
Zinc 0.14mg 0.63mg 4%
Vitamin B6 0.299mg 0.266mg 3%
Calories 122kcal 65kcal 3%
Magnesium 37mg 25mg 3%
Choline 13.5mg 2%
Vitamin K 0.7µg 1%
Vitamin B5 0.26mg 0.292mg 1%
Sodium 4mg 26mg 1%
Selenium 1.5µg 0.7µg 1%
Potassium 499mg 454mg 1%
Vitamin E 0.14mg 1%
Fats 0.37g 0.2g 0%
Net carbs 29.59g 12.09g N/A
Calcium 3mg 6mg 0%
Sugar 15g N/A
Vitamin B2 0.054mg 0.059mg 0%
Saturated fat 0.143g 0.039g 0%
Monounsaturated fat 0.032g 0.004g 0%
Polyunsaturated fat 0.069g 0.092g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more FatsFats +85%
Contains more CarbsCarbs +138.2%
Contains more ProteinProtein +226.2%
Contains more WaterWater +23.7%
Contains more OtherOther +22.4%

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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +700%
Contains less Sat. FatSaturated fat -72.7%
Contains more Poly. FatPolyunsaturated fat +33.3%

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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.