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  6. Plantain raw vs. Cassava

Plantain raw vs. Cassava — In-Depth Nutrition Comparison

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Differences between plantain raw and cassava

  • Cassava contains less vitamin A, vitamin B6, and potassium than plantain raw.
  • Plantain raw's daily need coverage for vitamin A is 22% higher.
  • Cassava contains 9 times less sugar than plantain raw. Plantain raw contains 15g of sugar, while cassava contains 1.7g.
  • Plantain raw has a lower glycemic index. The glycemic index of plantain raw is 37, while the glycemic index of cassava is 94.

The food types used in this comparison are Plantains, raw and Cassava, raw.

Infographic

Plantain raw vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +76.2%
Contains more PotassiumPotassium +84.1%
Contains more IronIron +122.2%
Contains more PhosphorusPhosphorus +25.9%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +114.3%
Contains more CalciumCalcium +433.3%
Contains more CopperCopper +23.5%
Contains more ZincZinc +142.9%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin B5Vitamin B5 +143%
Contains more Vitamin B6Vitamin B6 +239.8%
Contains more Vitamin CVitamin C +12%
Contains more Vitamin EVitamin E +35.7%
Contains more Vitamin B1Vitamin B1 +67.3%
Contains more Vitamin B3Vitamin B3 +24.5%
Contains more Vitamin KVitamin K +171.4%
Contains more FolateFolate +22.7%
Contains more CholineCholine +75.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Cassava DV% diff.
Manganese 0.384mg 17%
Vitamin B6 0.299mg 0.088mg 16%
Potassium 499mg 271mg 7%
Vitamin A 56µg 1µg 6%
Magnesium 37mg 21mg 4%
Iron 0.6mg 0.27mg 4%
Vitamin B1 0.052mg 0.087mg 3%
Vitamin B5 0.26mg 0.107mg 3%
Copper 0.081mg 0.1mg 2%
Choline 13.5mg 23.7mg 2%
Zinc 0.14mg 0.34mg 2%
Calories 122kcal 160kcal 2%
Fiber 2.3g 1.8g 2%
Carbs 31.89g 38.06g 2%
Vitamin C 18.4mg 20.6mg 2%
Vitamin K 0.7µg 1.9µg 1%
Vitamin B3 0.686mg 0.854mg 1%
Selenium 1.5µg 0.7µg 1%
Folate 22µg 27µg 1%
Phosphorus 34mg 27mg 1%
Calcium 3mg 16mg 1%
Protein 1.3g 1.36g 0%
Fats 0.37g 0.28g 0%
Net carbs 29.59g 36.26g N/A
Sugar 15g 1.7g N/A
Sodium 4mg 14mg 0%
Vitamin E 0.14mg 0.19mg 0%
Vitamin B2 0.054mg 0.048mg 0%
Saturated fat 0.143g 0.074g 0%
Monounsaturated fat 0.032g 0.075g 0%
Polyunsaturated fat 0.069g 0.048g 0%
Tryptophan 0.015mg 0.019mg 0%
Threonine 0.034mg 0.028mg 0%
Isoleucine 0.036mg 0.027mg 0%
Leucine 0.059mg 0.039mg 0%
Lysine 0.06mg 0.044mg 0%
Methionine 0.017mg 0.011mg 0%
Phenylalanine 0.044mg 0.026mg 0%
Valine 0.046mg 0.035mg 0%
Histidine 0.064mg 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more FatsFats +32.1%
Contains more OtherOther +87.1%
Contains more CarbsCarbs +19.3%
~equal in Protein ~1.36g
~equal in Water ~59.68g

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Poly. FatPolyunsaturated fat +43.8%
Contains less Sat. FatSaturated fat -48.3%
Contains more Mono. FatMonounsaturated fat +134.4%

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.