Plantain raw vs. Chard raw — In-Depth Nutrition Comparison
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The main differences between plantain raw and chard raw
- Plantain raw is richer in vitamin B6, yet chard raw is richer in vitamin K, vitamin A, iron, vitamin C, vitamin E, copper, and magnesium.
- Daily need coverage for vitamin K for chard raw is 691% higher.
- Plantain raw contains 3 times more vitamin B6 than chard raw. Plantain raw contains 0.299mg of vitamin B6, while chard raw contains 0.099mg.
- Plantain raw contains less sodium.
Food types used in this article are Plantains, raw and Chard, swiss, raw.
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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.
| Contains more PotassiumPotassium | +31.7% |
| Contains less SodiumSodium | -98.1% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more MagnesiumMagnesium | +118.9% |
| Contains more CalciumCalcium | +1600% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +121% |
| Contains more ZincZinc | +157.1% |
| Contains more PhosphorusPhosphorus | +35.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +30% |
| Contains more Vitamin B3Vitamin B3 | +71.5% |
| Contains more Vitamin B5Vitamin B5 | +51.2% |
| Contains more Vitamin B6Vitamin B6 | +202% |
| Contains more FolateFolate | +57.1% |
| Contains more Vitamin CVitamin C | +63% |
| Contains more Vitamin AVitamin A | +446.4% |
| Contains more Vitamin EVitamin E | +1250% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin KVitamin K | +118471.4% |
| Contains more CholineCholine | +33.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
| Contains more FatsFats | +85% |
| Contains more CarbsCarbs | +752.7% |
| Contains more ProteinProtein | +38.5% |
| Contains more WaterWater | +41.9% |
| Contains more OtherOther | +37.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.143 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.069 g
Saturated fat:
Sat. Fat
0.03 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
| Contains less Sat. FatSaturated fat | -79% |
| Contains more Mono. FatMonounsaturated fat | +25% |
~equal in
Polyunsaturated fat
~0.07g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.7µg | 830µg | 691% |
| Vitamin A | 56µg | 306µg | 28% |
| Manganese | 0.366mg | 16% | |
| Vitamin B6 | 0.299mg | 0.099mg | 15% |
| Iron | 0.6mg | 1.8mg | 15% |
| Vitamin C | 18.4mg | 30mg | 13% |
| Vitamin E | 0.14mg | 1.89mg | 12% |
| Copper | 0.081mg | 0.179mg | 11% |
| Magnesium | 37mg | 81mg | 10% |
| Sodium | 4mg | 213mg | 9% |
| Carbs | 31.89g | 3.74g | 9% |
| Calories | 122kcal | 19kcal | 5% |
| Calcium | 3mg | 51mg | 5% |
| Potassium | 499mg | 379mg | 4% |
| Vitamin B2 | 0.054mg | 0.09mg | 3% |
| Fiber | 2.3g | 1.6g | 3% |
| Phosphorus | 34mg | 46mg | 2% |
| Zinc | 0.14mg | 0.36mg | 2% |
| Vitamin B5 | 0.26mg | 0.172mg | 2% |
| Folate | 22µg | 14µg | 2% |
| Vitamin B3 | 0.686mg | 0.4mg | 2% |
| Choline | 13.5mg | 18mg | 1% |
| Saturated fat | 0.143g | 0.03g | 1% |
| Vitamin B1 | 0.052mg | 0.04mg | 1% |
| Protein | 1.3g | 1.8g | 1% |
| Selenium | 1.5µg | 0.9µg | 1% |
| Fats | 0.37g | 0.2g | 0% |
| Net carbs | 29.59g | 2.14g | N/A |
| Sugar | 15g | 1.1g | N/A |
| Monounsaturated fat | 0.032g | 0.04g | 0% |
| Polyunsaturated fat | 0.069g | 0.07g | 0% |
| Tryptophan | 0.015mg | 0.017mg | 0% |
| Threonine | 0.034mg | 0.083mg | 0% |
| Isoleucine | 0.036mg | 0.147mg | 0% |
| Leucine | 0.059mg | 0.13mg | 0% |
| Lysine | 0.06mg | 0.099mg | 0% |
| Methionine | 0.017mg | 0.019mg | 0% |
| Phenylalanine | 0.044mg | 0.11mg | 0% |
| Valine | 0.046mg | 0.11mg | 0% |
| Histidine | 0.064mg | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
185%
Minerals Daily Need Coverage Score
15%
34%
Comparison summary
Which food contains less Sodium?
Plantain raw contains less Sodium (difference - 209mg)
Which food is cheaper?
Plantain raw is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 13.9g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.113g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.