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  6. Plantain raw vs. Candy bar

Plantain raw vs. Candy bar — In-Depth Nutrition Comparison

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The main differences between plantain raw and candy bar

  • Plantain raw is richer in vitamin A and vitamin C, yet candy bar is richer in vitamin B6, copper, vitamin B3, phosphorus, zinc, vitamin E, and magnesium.
  • Daily need coverage for vitamin B6 for candy bar is 11746% higher.
  • Plantain raw contains less saturated fat.
  • Plantain raw has a lower glycemic index than candy bar.

Food types used in this article are Plantains, raw and Candies, peanut bar.

Infographic

Plantain raw vs Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains more PotassiumPotassium +22.6%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +197.3%
Contains more CalciumCalcium +2500%
Contains more IronIron +61.7%
Contains more CopperCopper +855.6%
Contains more ZincZinc +2714.3%
Contains more PhosphorusPhosphorus +805.9%
Contains more SeleniumSelenium +213.3%

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% 0% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +2828.6%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +159.3%
Contains more Vitamin B3Vitamin B3 +1054.8%
Contains more Vitamin B5Vitamin B5 +219.2%
Contains more Vitamin B6Vitamin B6 +51070.6%
Contains more FolateFolate +240.9%
Contains more CholineCholine +117.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Candy bar DV% diff.
Vitamin B6 0.299mg 153mg 11746%
Copper 0.081mg 0.774mg 77%
Polyunsaturated fat 0.069g 10.65g 71%
Manganese 1.243mg 54%
Fats 0.37g 33.7g 51%
Vitamin B3 0.686mg 7.922mg 45%
Monounsaturated fat 0.032g 16.721g 42%
Phosphorus 34mg 308mg 39%
Zinc 0.14mg 3.94mg 35%
Protein 1.3g 15.5g 28%
Vitamin E 0.14mg 4.1mg 26%
Saturated fat 0.143g 4.678g 21%
Vitamin C 18.4mg 0mg 20%
Calories 122kcal 522kcal 20%
Magnesium 37mg 110mg 17%
Folate 22µg 75µg 13%
Vitamin B5 0.26mg 0.83mg 11%
Calcium 3mg 78mg 8%
Fiber 2.3g 4.1g 7%
Sodium 4mg 156mg 7%
Vitamin B2 0.054mg 0.14mg 7%
Vitamin A 56µg 0µg 6%
Selenium 1.5µg 4.7µg 6%
Iron 0.6mg 0.97mg 5%
Carbs 31.89g 47.4g 5%
Vitamin B1 0.052mg 0.1mg 4%
Choline 13.5mg 29.4mg 3%
Potassium 499mg 407mg 3%
Vitamin K 0.7µg 0µg 1%
Net carbs 29.59g 43.3g N/A
Sugar 15g 42.22g N/A
Tryptophan 0.015mg 0.149mg 0%
Threonine 0.034mg 0.52mg 0%
Isoleucine 0.036mg 0.534mg 0%
Leucine 0.059mg 0.986mg 0%
Lysine 0.06mg 0.545mg 0%
Methionine 0.017mg 0.185mg 0%
Phenylalanine 0.044mg 0.787mg 0%
Valine 0.046mg 0.638mg 0%
Histidine 0.064mg 0.385mg 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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more WaterWater +3980%
Contains more ProteinProtein +1092.3%
Contains more FatsFats +9008.1%
Contains more CarbsCarbs +48.6%
Contains more OtherOther +55.2%

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
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +52153.1%
Contains more Poly. FatPolyunsaturated fat +15334.8%

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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.