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  6. Plantain raw vs. Buttermilk

Plantain raw vs. Buttermilk — In-Depth Nutrition Comparison

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A recap on differences between plantain raw and buttermilk

  • Plantain raw is higher in vitamin A, vitamin B6, vitamin C, potassium, fiber, and copper, yet buttermilk is higher in calcium, vitamin B12, and phosphorus.
  • Plantain raw covers your daily vitamin A needs 22% more than buttermilk.
  • The amount of sodium in plantain raw is lower.

Food varieties used in this article are Plantains, raw and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Plantain raw vs Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +230.5%
Contains more IronIron +1100%
Contains more CopperCopper +636.4%
Contains less SodiumSodium -97.9%
Contains more CalciumCalcium +3766.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +161.8%
Contains more SeleniumSelenium +33.3%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +1740%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B3Vitamin B3 +1082.8%
Contains more Vitamin B6Vitamin B6 +779.4%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +340%
Contains more Vitamin B2Vitamin B2 +185.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +31.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.275mg

All nutrients comparison - raw data values

Nutrient Plantain raw Buttermilk DV% diff.
Vitamin B6 0.299mg 0.034mg 20%
Vitamin C 18.4mg 1mg 19%
Calcium 3mg 116mg 11%
Potassium 499mg 151mg 10%
Carbs 31.89g 4.79g 9%
Vitamin B12 0µg 0.22µg 9%
Fiber 2.3g 0g 9%
Vitamin B2 0.054mg 0.154mg 8%
Phosphorus 34mg 89mg 8%
Sodium 4mg 190mg 8%
Copper 0.081mg 0.011mg 8%
Iron 0.6mg 0.05mg 7%
Magnesium 37mg 11mg 6%
Vitamin A 56µg 14µg 5%
Protein 1.3g 3.31g 4%
Calories 122kcal 40kcal 4%
Vitamin B3 0.686mg 0.058mg 4%
Folate 22µg 5µg 4%
Zinc 0.14mg 0.42mg 3%
Saturated fat 0.143g 0.548g 2%
Vitamin B1 0.052mg 0.034mg 2%
Choline 13.5mg 17.7mg 1%
Monounsaturated fat 0.032g 0.254g 1%
Vitamin K 0.7µg 0.1µg 1%
Selenium 1.5µg 2µg 1%
Vitamin E 0.14mg 0.05mg 1%
Cholesterol 0mg 4mg 1%
Fats 0.37g 0.88g 1%
Net carbs 29.59g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 15g 4.79g N/A
Manganese 0.002mg 0%
Vitamin B5 0.26mg 0.275mg 0%
Polyunsaturated fat 0.069g 0.033g 0%
Tryptophan 0.015mg 0.042mg 0%
Threonine 0.034mg 0.141mg 0%
Isoleucine 0.036mg 0.171mg 0%
Leucine 0.059mg 0.313mg 0%
Lysine 0.06mg 0.277mg 0%
Methionine 0.017mg 0.087mg 0%
Phenylalanine 0.044mg 0.171mg 0%
Valine 0.046mg 0.217mg 0%
Histidine 0.064mg 0.1mg 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% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more CarbsCarbs +565.8%
Contains more OtherOther +30.3%
Contains more ProteinProtein +154.6%
Contains more FatsFats +137.8%
Contains more WaterWater +38.1%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -73.9%
Contains more Poly. FatPolyunsaturated fat +109.1%
Contains more Mono. FatMonounsaturated fat +693.8%

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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.