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  6. Plantain raw vs. Cheese

Plantain raw vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and cheese?

  • Plantain raw is richer in vitamin C, while cheese is higher in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2.
  • Cheese's daily need coverage for saturated fat is 94% higher.
  • Plantain raw is lower in saturated fat.
  • Plantain raw has a higher glycemic index (37) than cheese (0).

We used Plantains, raw and Cheese, cheddar types in this comparison.

Infographic

Plantain raw vs Cheese 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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +556.6%
Contains more IronIron +328.6%
Contains more CopperCopper +170%
Contains less SodiumSodium -99.4%
Contains more CalciumCalcium +23566.7%
Contains more ZincZinc +2500%
Contains more PhosphorusPhosphorus +1238.2%
Contains more SeleniumSelenium +1800%

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%
Cheese
Cheese
9
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +79.3%
Contains more Vitamin B3Vitamin B3 +1062.7%
Contains more Vitamin B6Vitamin B6 +353%
Contains more Vitamin AVitamin A +489.3%
Contains more Vitamin EVitamin E +407.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +692.6%
Contains more Vitamin B5Vitamin B5 +57.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +242.9%
Contains more FolateFolate +22.7%
Contains more CholineCholine +22.2%

All nutrients comparison - raw data values

Nutrient Plantain raw Cheese DV% diff.
Saturated fat 0.143g 18.867g 85%
Calcium 3mg 710mg 71%
Phosphorus 34mg 455mg 60%
Fats 0.37g 33.31g 51%
Selenium 1.5µg 28.5µg 49%
Vitamin B12 0µg 1.1µg 46%
Protein 1.3g 22.87g 43%
Cholesterol 0mg 99mg 33%
Zinc 0.14mg 3.64mg 32%
Vitamin A 56µg 330µg 30%
Vitamin B2 0.054mg 0.428mg 29%
Sodium 4mg 653mg 28%
Monounsaturated fat 0.032g 9.246g 23%
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.066mg 18%
Calories 122kcal 404kcal 14%
Potassium 499mg 76mg 12%
Carbs 31.89g 3.09g 10%
Fiber 2.3g 0g 9%
Polyunsaturated fat 0.069g 1.421g 9%
Copper 0.081mg 0.03mg 6%
Iron 0.6mg 0.14mg 6%
Vitamin E 0.14mg 0.71mg 4%
Vitamin B3 0.686mg 0.059mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.26mg 0.41mg 3%
Vitamin D 0IU 24IU 3%
Vitamin B1 0.052mg 0.029mg 2%
Magnesium 37mg 27mg 2%
Choline 13.5mg 16.5mg 1%
Folate 22µg 27µg 1%
Vitamin K 0.7µg 2.4µg 1%
Manganese 0.027mg 1%
Net carbs 29.59g 3.09g N/A
Sugar 15g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.015mg 0.547mg 0%
Threonine 0.034mg 1.044mg 0%
Isoleucine 0.036mg 1.206mg 0%
Leucine 0.059mg 1.939mg 0%
Lysine 0.06mg 1.025mg 0%
Methionine 0.017mg 0.547mg 0%
Phenylalanine 0.044mg 1.074mg 0%
Valine 0.046mg 1.404mg 0%
Histidine 0.064mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +932%
Contains more WaterWater +76.3%
Contains more ProteinProtein +1659.2%
Contains more FatsFats +8902.7%
Contains more OtherOther +219.8%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +28793.8%
Contains more Poly. FatPolyunsaturated fat +1959.4%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.