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  6. Plantain raw vs. Beefsteak raw

Plantain raw vs. Beefsteak raw — In-Depth Nutrition Comparison

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Differences between plantain raw and beefsteak raw

  • Plantain raw has more vitamin A and vitamin C, while beefsteak raw has more vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B6, and iron.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of plantain raw is 37.

The food types used in this comparison are Plantains, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Plantain raw vs Beefsteak 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.
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% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +33.1%
Contains less SodiumSodium -92.7%
Contains more CalciumCalcium +66.7%
Contains more IronIron +233.3%
Contains more ZincZinc +3685.7%
Contains more PhosphorusPhosphorus +547.1%
Contains more SeleniumSelenium +1760%
~equal in Copper ~0.079mg
~equal in Manganese ~mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +633.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44.2%
Contains more Vitamin B2Vitamin B2 +237%
Contains more Vitamin B3Vitamin B3 +635.9%
Contains more Vitamin B6Vitamin B6 +81.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +114.3%

All nutrients comparison - raw data values

Nutrient Plantain raw Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 1.5µg 27.9µg 48%
Zinc 0.14mg 5.3mg 47%
Protein 1.3g 21.38g 40%
Vitamin B3 0.686mg 5.048mg 27%
Phosphorus 34mg 220mg 27%
Cholesterol 0mg 67mg 22%
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.543mg 19%
Iron 0.6mg 2mg 18%
Carbs 31.89g 0g 11%
Vitamin B2 0.054mg 0.182mg 10%
Fiber 2.3g 0g 9%
Saturated fat 0.143g 1.875g 8%
Fats 0.37g 5.36g 8%
Vitamin A 56µg 2µg 6%
Monounsaturated fat 0.032g 2.354g 6%
Folate 22µg 3µg 5%
Vitamin B5 0.26mg 5%
Potassium 499mg 375mg 4%
Magnesium 37mg 25mg 3%
Choline 13.5mg 2%
Sodium 4mg 55mg 2%
Vitamin B1 0.052mg 0.075mg 2%
Vitamin K 0.7µg 1.5µg 1%
Polyunsaturated fat 0.069g 0.189g 1%
Calories 122kcal 134kcal 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.14mg 1%
Net carbs 29.59g 0g N/A
Vitamin D 0IU 3IU 0%
Calcium 3mg 5mg 0%
Sugar 15g 0g N/A
Copper 0.081mg 0.079mg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.015mg 0.262mg 0%
Threonine 0.034mg 1.099mg 0%
Isoleucine 0.036mg 1.09mg 0%
Leucine 0.059mg 2.011mg 0%
Lysine 0.06mg 2.247mg 0%
Methionine 0.017mg 0.621mg 0%
Phenylalanine 0.044mg 0.931mg 0%
Valine 0.046mg 1.152mg 0%
Histidine 0.064mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

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% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +251.5%
Contains more ProteinProtein +1544.6%
Contains more FatsFats +1348.6%
Contains more WaterWater +11.7%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +7256.3%
Contains more Poly. FatPolyunsaturated fat +173.9%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.