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  6. Plantain raw vs. Cottage cheese

Plantain raw vs. Cottage cheese — In-Depth Nutrition Comparison

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How are plantain raw and cottage cheese different?

  • Plantain raw is higher in vitamin C, vitamin A, vitamin B6, potassium, and fiber; however, cottage cheese is richer in vitamin B12, phosphorus, selenium, and vitamin B2.
  • Daily need coverage for vitamin C for plantain raw is 20% higher.
  • Plantain raw has less sodium.
  • Cottage cheese has a lower glycemic index (10) than plantain raw (37).

Plantains, raw and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Plantain raw vs Cottage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +362.5%
Contains more PotassiumPotassium +379.8%
Contains more IronIron +757.1%
Contains more CopperCopper +179.3%
Contains less SodiumSodium -98.9%
Contains more CalciumCalcium +2666.7%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +367.6%
Contains more SeleniumSelenium +546.7%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +51.4%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +92.6%
Contains more Vitamin B3Vitamin B3 +592.9%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +83.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +201.9%
Contains more Vitamin B5Vitamin B5 +114.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +36.3%

All nutrients comparison - raw data values

Nutrient Plantain raw Cottage cheese DV% diff.
Protein 1.3g 11.12g 20%
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.046mg 19%
Vitamin B12 0µg 0.43µg 18%
Phosphorus 34mg 159mg 18%
Sodium 4mg 364mg 16%
Selenium 1.5µg 9.7µg 15%
Potassium 499mg 104mg 12%
Carbs 31.89g 3.38g 10%
Fiber 2.3g 0g 9%
Calcium 3mg 83mg 8%
Vitamin B2 0.054mg 0.163mg 8%
Saturated fat 0.143g 1.718g 7%
Magnesium 37mg 8mg 7%
Iron 0.6mg 0.07mg 7%
Fats 0.37g 4.3g 6%
Vitamin B5 0.26mg 0.557mg 6%
Cholesterol 0mg 17mg 6%
Copper 0.081mg 0.029mg 6%
Vitamin B3 0.686mg 0.099mg 4%
Folate 22µg 12µg 3%
Zinc 0.14mg 0.4mg 2%
Monounsaturated fat 0.032g 0.778g 2%
Vitamin B1 0.052mg 0.027mg 2%
Vitamin A 56µg 37µg 2%
Vitamin K 0.7µg 0µg 1%
Choline 13.5mg 18.4mg 1%
Calories 122kcal 98kcal 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 29.59g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 15g 2.67g N/A
Vitamin E 0.14mg 0.08mg 0%
Manganese 0.002mg 0%
Polyunsaturated fat 0.069g 0.123g 0%
Tryptophan 0.015mg 0.147mg 0%
Threonine 0.034mg 0.5mg 0%
Isoleucine 0.036mg 0.591mg 0%
Leucine 0.059mg 1.116mg 0%
Lysine 0.06mg 0.934mg 0%
Methionine 0.017mg 0.269mg 0%
Phenylalanine 0.044mg 0.577mg 0%
Valine 0.046mg 0.748mg 0%
Histidine 0.064mg 0.326mg 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +843.5%
Contains more ProteinProtein +755.4%
Contains more FatsFats +1062.2%
Contains more WaterWater +22.2%
Contains more OtherOther +21.6%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +2331.3%
Contains more Poly. FatPolyunsaturated fat +78.3%

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.