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  6. Plantain raw vs. Buckwheat

Plantain raw vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between plantain raw and buckwheat?

  • Plantain raw is higher in vitamin A, vitamin C, vitamin B6, and potassium, yet buckwheat is higher in copper and phosphorus.
  • Plantain raw's daily need coverage for vitamin A is 23% more.
  • The amount of sugar in buckwheat is lower.
  • The glycemic index of plantain raw is lower.

We used Plantains, raw and Buckwheat groats, roasted, cooked types in this article.

Infographic

Plantain raw vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more PotassiumPotassium +467%
Contains more MagnesiumMagnesium +37.8%
Contains more CalciumCalcium +133.3%
Contains more IronIron +33.3%
Contains more CopperCopper +80.2%
Contains more ZincZinc +335.7%
Contains more PhosphorusPhosphorus +105.9%
Contains more SeleniumSelenium +46.7%
~equal in Sodium ~4mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +55.6%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin B6Vitamin B6 +288.3%
Contains more FolateFolate +57.1%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B5Vitamin B5 +38.1%
Contains more Vitamin KVitamin K +171.4%
Contains more CholineCholine +48.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Buckwheat DV% diff.
Vitamin C 18.4mg 0mg 20%
Manganese 0.403mg 18%
Vitamin B6 0.299mg 0.077mg 17%
Potassium 499mg 88mg 12%
Copper 0.081mg 0.146mg 7%
Vitamin A 56µg 0µg 6%
Phosphorus 34mg 70mg 5%
Carbs 31.89g 19.94g 4%
Protein 1.3g 3.38g 4%
Zinc 0.14mg 0.61mg 4%
Magnesium 37mg 51mg 3%
Iron 0.6mg 0.8mg 3%
Calories 122kcal 92kcal 2%
Vitamin B5 0.26mg 0.359mg 2%
Vitamin B3 0.686mg 0.94mg 2%
Fiber 2.3g 2.7g 2%
Folate 22µg 14µg 2%
Choline 13.5mg 20.1mg 1%
Polyunsaturated fat 0.069g 0.188g 1%
Vitamin K 0.7µg 1.9µg 1%
Vitamin B1 0.052mg 0.04mg 1%
Vitamin B2 0.054mg 0.039mg 1%
Selenium 1.5µg 2.2µg 1%
Fats 0.37g 0.62g 0%
Net carbs 29.59g 17.24g N/A
Calcium 3mg 7mg 0%
Sugar 15g 0.9g N/A
Sodium 4mg 4mg 0%
Vitamin E 0.14mg 0.09mg 0%
Saturated fat 0.143g 0.134g 0%
Monounsaturated fat 0.032g 0.188g 0%
Tryptophan 0.015mg 0.049mg 0%
Threonine 0.034mg 0.129mg 0%
Isoleucine 0.036mg 0.127mg 0%
Leucine 0.059mg 0.212mg 0%
Lysine 0.06mg 0.172mg 0%
Methionine 0.017mg 0.044mg 0%
Phenylalanine 0.044mg 0.133mg 0%
Valine 0.046mg 0.173mg 0%
Histidine 0.064mg 0.079mg 0%
Fructose 0.1g 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% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more CarbsCarbs +59.9%
Contains more OtherOther +169.8%
Contains more ProteinProtein +160%
Contains more FatsFats +67.6%
Contains more WaterWater +15.9%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +487.5%
Contains more Poly. FatPolyunsaturated fat +172.5%
~equal in Saturated fat ~0.134g

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.