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  6. Plantain raw vs. Brussels sprouts

Plantain raw vs. Brussels sprouts — In-Depth Nutrition Comparison

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A recap on differences between plantain raw and Brussels sprouts

  • Plantain raw is higher in vitamin A and vitamin B6, yet Brussels sprouts are higher in vitamin K, vitamin C, iron, folate, vitamin B1, and fiber.
  • Brussels sprouts cover your daily vitamin K needs 147% more than plantain raw.

Food varieties used in this article are Plantains, raw and Brussels sprouts, raw.

Infographic

Plantain raw vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +28.3%
Contains more CopperCopper +15.7%
Contains less SodiumSodium -84%
Contains more CalciumCalcium +1300%
Contains more IronIron +133.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +102.9%
~equal in Selenium ~1.6µg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +47.4%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more Vitamin CVitamin C +362%
Contains more Vitamin EVitamin E +528.6%
Contains more Vitamin B1Vitamin B1 +167.3%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B5Vitamin B5 +18.8%
Contains more Vitamin KVitamin K +25185.7%
Contains more FolateFolate +177.3%
Contains more CholineCholine +41.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.745mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Brussels sprouts DV% diff.
Polyunsaturated fat 0.069g 153g 1020%
Vitamin K 0.7µg 177µg 147%
Vitamin C 18.4mg 85mg 74%
Manganese 0.337mg 15%
Folate 22µg 61µg 10%
Iron 0.6mg 1.4mg 10%
Carbs 31.89g 8.95g 8%
Vitamin B1 0.052mg 0.139mg 7%
Vitamin B6 0.299mg 0.219mg 6%
Fiber 2.3g 3.8g 6%
Phosphorus 34mg 69mg 5%
Vitamin E 0.14mg 0.88mg 5%
Protein 1.3g 3.38g 4%
Calories 122kcal 43kcal 4%
Calcium 3mg 42mg 4%
Zinc 0.14mg 0.42mg 3%
Magnesium 37mg 23mg 3%
Potassium 499mg 389mg 3%
Vitamin B2 0.054mg 0.09mg 3%
Vitamin A 56µg 38µg 2%
Vitamin B5 0.26mg 0.309mg 1%
Sodium 4mg 25mg 1%
Choline 13.5mg 19.1mg 1%
Fructose 0.93g 1%
Copper 0.081mg 0.07mg 1%
Fats 0.37g 0.3g 0%
Net carbs 29.59g 5.15g N/A
Sugar 15g 2.2g N/A
Selenium 1.5µg 1.6µg 0%
Vitamin B3 0.686mg 0.745mg 0%
Saturated fat 0.143g 0.062g 0%
Monounsaturated fat 0.032g 0.023g 0%
Tryptophan 0.015mg 0.037mg 0%
Threonine 0.034mg 0.12mg 0%
Isoleucine 0.036mg 0.132mg 0%
Leucine 0.059mg 0.152mg 0%
Lysine 0.06mg 0.154mg 0%
Methionine 0.017mg 0.032mg 0%
Phenylalanine 0.044mg 0.098mg 0%
Valine 0.046mg 0.155mg 0%
Histidine 0.064mg 0.076mg 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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more FatsFats +23.3%
Contains more CarbsCarbs +256.3%
Contains more ProteinProtein +160%
Contains more WaterWater +31.7%
Contains more OtherOther +18.1%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +39.1%
Contains less Sat. FatSaturated fat -56.6%
Contains more Poly. FatPolyunsaturated fat +221639.1%

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.