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  6. Plantain raw vs. Wheat Bread

Plantain raw vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between plantain raw and wheat Bread

  • Plantain raw has more vitamin A and vitamin C; however, wheat Bread has more selenium, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and calcium.
  • Wheat Bread's daily need coverage for selenium is 58% more.
  • Plantain raw is lower in sodium.
  • Wheat Bread has a higher glycemic index than plantain raw.

The food varieties used in the comparison are Plantains, raw and Bread, wheat, toasted.

Infographic

Plantain raw vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +123.8%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +59.5%
Contains more CalciumCalcium +5400%
Contains more IronIron +581.7%
Contains more CopperCopper +144.4%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +452.9%
Contains more SeleniumSelenium +2126.7%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +9100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +95.4%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B1Vitamin B1 +744.2%
Contains more Vitamin B2Vitamin B2 +607.4%
Contains more Vitamin B3Vitamin B3 +811.1%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin KVitamin K +714.3%
Contains more FolateFolate +290.9%
Contains more CholineCholine +63.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Wheat Bread DV% diff.
Manganese 1.377mg 60%
Selenium 1.5µg 33.4µg 58%
Iron 0.6mg 4.09mg 44%
Vitamin B3 0.686mg 6.25mg 35%
Vitamin B1 0.052mg 0.439mg 32%
Sodium 4mg 601mg 26%
Vitamin B2 0.054mg 0.382mg 25%
Protein 1.3g 12.96g 23%
Phosphorus 34mg 188mg 22%
Vitamin C 18.4mg 0.2mg 20%
Folate 22µg 86µg 16%
Calcium 3mg 165mg 16%
Copper 0.081mg 0.198mg 13%
Zinc 0.14mg 1.47mg 12%
Polyunsaturated fat 0.069g 1.72g 11%
Vitamin B6 0.299mg 0.153mg 11%
Calories 122kcal 313kcal 10%
Fiber 2.3g 4.7g 10%
Potassium 499mg 223mg 8%
Carbs 31.89g 55.77g 8%
Fats 0.37g 4.27g 6%
Vitamin A 56µg 0µg 6%
Magnesium 37mg 59mg 5%
Saturated fat 0.143g 0.989g 4%
Vitamin B5 0.26mg 0.456mg 4%
Vitamin K 0.7µg 5.7µg 4%
Monounsaturated fat 0.032g 1.019g 2%
Choline 13.5mg 22.1mg 2%
Vitamin E 0.14mg 0.24mg 1%
Net carbs 29.59g 51.07g N/A
Sugar 15g 6.42g N/A
Tryptophan 0.015mg 0.092mg 0%
Threonine 0.034mg 0.299mg 0%
Isoleucine 0.036mg 0.258mg 0%
Leucine 0.059mg 0.461mg 0%
Lysine 0.06mg 0.215mg 0%
Methionine 0.017mg 0.105mg 0%
Phenylalanine 0.044mg 0.315mg 0%
Valine 0.046mg 0.31mg 0%
Histidine 0.064mg 0.15mg 0%
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +169.4%
Contains more ProteinProtein +896.9%
Contains more FatsFats +1054.1%
Contains more CarbsCarbs +74.9%
Contains more OtherOther +138.8%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +3084.4%
Contains more Poly. FatPolyunsaturated fat +2392.8%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.