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  6. Plantain raw vs. Caesar salad

Plantain raw vs. Caesar salad — In-Depth Nutrition Comparison

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The main differences between plantain raw and caesar salad

  • Plantain raw is richer in vitamin C, yet caesar salad is richer in selenium, phosphorus, vitamin B1, calcium, iron, vitamin B2, and vitamin B12.
  • Daily need coverage for selenium for caesar salad is 54% higher.
  • Plantain raw contains less saturated fat.
  • Plantain raw has a lower glycemic index than caesar salad.

Food types used in this article are Plantains, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Plantain raw vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +32.1%
Contains more PotassiumPotassium +193.5%
Contains less SodiumSodium -99.1%
Contains more CalciumCalcium +7666.7%
Contains more IronIron +290%
Contains more CopperCopper +55.6%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +579.4%
Contains more SeleniumSelenium +1993.3%

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 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +39.3%
Contains more Vitamin EVitamin E +335.7%
Contains more Vitamin B1Vitamin B1 +625%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +371.9%
Contains more Vitamin B5Vitamin B5 +71.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +742.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Caesar salad DV% diff.
Selenium 1.5µg 31.4µg 54%
Phosphorus 34mg 231mg 28%
Vitamin B1 0.052mg 0.377mg 27%
Protein 1.3g 13.39g 24%
Vitamin B6 0.299mg 23%
Calcium 3mg 233mg 23%
Iron 0.6mg 2.34mg 22%
Vitamin C 18.4mg 0mg 20%
Sodium 4mg 454mg 20%
Vitamin B2 0.054mg 0.297mg 19%
Saturated fat 0.143g 4.206g 18%
Vitamin B12 0µg 0.4µg 17%
Vitamin B3 0.686mg 3.237mg 16%
Manganese 0.321mg 14%
Fats 0.37g 9.54g 14%
Zinc 0.14mg 1.61mg 13%
Potassium 499mg 170mg 10%
Starch 25.29g 10%
Polyunsaturated fat 0.069g 1.461g 9%
Cholesterol 0mg 24mg 8%
Calories 122kcal 265kcal 7%
Folate 22µg 6%
Monounsaturated fat 0.032g 2.38g 6%
Copper 0.081mg 0.126mg 5%
Vitamin B5 0.26mg 0.447mg 4%
Vitamin K 0.7µg 5.9µg 4%
Vitamin E 0.14mg 0.61mg 3%
Fiber 2.3g 1.7g 2%
Magnesium 37mg 28mg 2%
Choline 13.5mg 2%
Vitamin A 56µg 78µg 2%
Fructose 1.13g 1%
Net carbs 29.59g 29.8g N/A
Carbs 31.89g 31.5g 0%
Sugar 15g 4.02g N/A
Tryptophan 0.015mg 0.15mg 0%
Threonine 0.034mg 0.393mg 0%
Isoleucine 0.036mg 0.547mg 0%
Leucine 0.059mg 1.137mg 0%
Lysine 0.06mg 0.523mg 0%
Methionine 0.017mg 0.3mg 0%
Phenylalanine 0.044mg 0.717mg 0%
Valine 0.046mg 0.7mg 0%
Histidine 0.064mg 0.36mg 0%
Omega-3 - ALA 0.155g 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% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +50.4%
Contains more ProteinProtein +930%
Contains more FatsFats +2478.4%
Contains more OtherOther +87.9%
~equal in Carbs ~31.5g

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +7337.5%
Contains more Poly. FatPolyunsaturated fat +2017.4%

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.