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  6. Plantain raw vs. Broccoli

Plantain raw vs. Broccoli — In-Depth Nutrition Comparison

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What are the differences between plantain raw and broccoli?

  • Plantain raw is higher in vitamin A, vitamin B6, and potassium, yet broccoli is higher in vitamin K, vitamin C, folate, and vitamin B5.
  • Broccoli's daily need coverage for vitamin K is 84% more.
  • Plantain raw has 2 times more vitamin A than broccoli. While plantain raw has 1127IU of vitamin A, broccoli has only 623IU.

We used Plantains, raw and Broccoli, raw types in this article.

Infographic

Plantain raw vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +76.2%
Contains more PotassiumPotassium +57.9%
Contains more CopperCopper +65.3%
Contains less SodiumSodium -87.9%
Contains more CalciumCalcium +1466.7%
Contains more IronIron +21.7%
Contains more ZincZinc +192.9%
Contains more PhosphorusPhosphorus +94.1%
Contains more SeleniumSelenium +66.7%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +80.6%
Contains more Vitamin B6Vitamin B6 +70.9%
Contains more Vitamin CVitamin C +384.8%
Contains more Vitamin EVitamin E +457.1%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B5Vitamin B5 +120.4%
Contains more Vitamin KVitamin K +14414.3%
Contains more FolateFolate +186.4%
Contains more CholineCholine +38.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.639mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Broccoli DV% diff.
Vitamin K 0.7µg 101.6µg 84%
Vitamin C 18.4mg 89.2mg 79%
Vitamin B6 0.299mg 0.175mg 10%
Folate 22µg 63µg 10%
Manganese 0.21mg 9%
Carbs 31.89g 6.64g 8%
Vitamin B5 0.26mg 0.573mg 6%
Vitamin B2 0.054mg 0.117mg 5%
Phosphorus 34mg 66mg 5%
Potassium 499mg 316mg 5%
Copper 0.081mg 0.049mg 4%
Calories 122kcal 34kcal 4%
Calcium 3mg 47mg 4%
Magnesium 37mg 21mg 4%
Vitamin E 0.14mg 0.78mg 4%
Protein 1.3g 2.82g 3%
Vitamin A 56µg 31µg 3%
Selenium 1.5µg 2.5µg 2%
Vitamin B1 0.052mg 0.071mg 2%
Zinc 0.14mg 0.41mg 2%
Iron 0.6mg 0.73mg 2%
Sodium 4mg 33mg 1%
Choline 13.5mg 18.7mg 1%
Fructose 0.68g 1%
Fiber 2.3g 2.6g 1%
Fats 0.37g 0.37g 0%
Net carbs 29.59g 4.04g N/A
Sugar 15g 1.7g N/A
Vitamin B3 0.686mg 0.639mg 0%
Saturated fat 0.143g 0.039g 0%
Monounsaturated fat 0.032g 0.011g 0%
Polyunsaturated fat 0.069g 0.038g 0%
Tryptophan 0.015mg 0.033mg 0%
Threonine 0.034mg 0.088mg 0%
Isoleucine 0.036mg 0.079mg 0%
Leucine 0.059mg 0.129mg 0%
Lysine 0.06mg 0.135mg 0%
Methionine 0.017mg 0.038mg 0%
Phenylalanine 0.044mg 0.117mg 0%
Valine 0.046mg 0.125mg 0%
Histidine 0.064mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more CarbsCarbs +380.3%
Contains more OtherOther +33.3%
Contains more ProteinProtein +116.9%
Contains more WaterWater +36.8%
~equal in Fats ~0.37g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +190.9%
Contains more Poly. FatPolyunsaturated fat +81.6%
Contains less Sat. FatSaturated fat -72.7%

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.