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  6. Plantain raw vs. Cereal

Plantain raw vs. Cereal — In-Depth Nutrition Comparison

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A recap on differences between plantain raw and cereal

  • Plantain raw is higher in potassium, yet cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
  • Cereal covers your daily vitamin B1 needs 520% more than plantain raw.
  • Plantain raw contains 5 times more potassium than cereal. While plantain raw contains 499mg of potassium, cereal contains only 105mg.
  • The amount of sodium in plantain raw is lower.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Plantains, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Plantain raw vs Cereal 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%
Cereal
Cereal
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +375.2%
Contains less SodiumSodium -99.5%
Contains more CalciumCalcium +233.3%
Contains more IronIron +5576.7%
Contains more CopperCopper +69.1%
Contains more ZincZinc +5328.6%
Contains more PhosphorusPhosphorus +126.5%
Contains more SeleniumSelenium +320%

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%
Cereal
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +109.2%
Contains more Vitamin AVitamin A +1353.6%
Contains more Vitamin B1Vitamin B1 +11992.3%
Contains more Vitamin B2Vitamin B2 +7066.7%
Contains more Vitamin B3Vitamin B3 +4217.8%
Contains more Vitamin B6Vitamin B6 +1902%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Plantain raw Cereal DV% diff.
Vitamin B1 0.052mg 6.288mg 520%
Vitamin B6 0.299mg 5.986mg 437%
Iron 0.6mg 34.06mg 418%
Vitamin B2 0.054mg 3.87mg 294%
Vitamin B3 0.686mg 29.62mg 181%
Vitamin A 56µg 814µg 84%
Zinc 0.14mg 7.6mg 68%
Manganese 0.79mg 34%
Sodium 4mg 795mg 34%
Vitamin C 18.4mg 38.5mg 22%
Carbs 31.89g 86.85g 18%
Calories 122kcal 378kcal 13%
Potassium 499mg 105mg 12%
Protein 1.3g 6.06g 10%
Selenium 1.5µg 6.3µg 9%
Copper 0.081mg 0.137mg 6%
Folate 22µg 6%
Phosphorus 34mg 77mg 6%
Magnesium 37mg 19mg 4%
Fiber 2.3g 1.4g 4%
Polyunsaturated fat 0.069g 0.354g 2%
Choline 13.5mg 2%
Vitamin B5 0.26mg 0.226mg 1%
Fats 0.37g 1.08g 1%
Vitamin K 0.7µg 0µg 1%
Saturated fat 0.143g 0.26g 1%
Calcium 3mg 10mg 1%
Net carbs 29.59g 85.45g N/A
Sugar 15g 10.35g N/A
Vitamin E 0.14mg 0.08mg 0%
Monounsaturated fat 0.032g 0.204g 0%
Tryptophan 0.015mg 0.066mg 0%
Threonine 0.034mg 0.241mg 0%
Isoleucine 0.036mg 0.26mg 0%
Leucine 0.059mg 0.767mg 0%
Lysine 0.06mg 0.113mg 0%
Methionine 0.017mg 0.13mg 0%
Phenylalanine 0.044mg 0.365mg 0%
Valine 0.046mg 0.344mg 0%
Histidine 0.064mg 0.162mg 0%
Fructose 0.26g 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
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +1627%
Contains more ProteinProtein +366.2%
Contains more FatsFats +191.9%
Contains more CarbsCarbs +172.3%
Contains more OtherOther +92.2%

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
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -45%
Contains more Mono. FatMonounsaturated fat +537.5%
Contains more Poly. FatPolyunsaturated fat +413%

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

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.