Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Romano cheese

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

Compare

A recap on differences between plantain raw and romano cheese

  • Plantain raw is higher in vitamin C, yet romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
  • Romano cheese covers your daily calcium needs 106% more than plantain raw.
  • The amount of saturated fat in plantain raw is lower.

Food varieties used in this article are Plantains, raw and Cheese, romano.

Infographic

Plantain raw vs Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +480.2%
Contains more CopperCopper +170%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +10.8%
Contains more CalciumCalcium +35366.7%
Contains more IronIron +28.3%
Contains more ZincZinc +1742.9%
Contains more PhosphorusPhosphorus +2135.3%
Contains more SeleniumSelenium +866.7%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more Vitamin B3Vitamin B3 +790.9%
Contains more Vitamin B6Vitamin B6 +251.8%
Contains more FolateFolate +214.3%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin EVitamin E +64.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +585.2%
Contains more Vitamin B5Vitamin B5 +63.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +214.3%
Contains more CholineCholine +14.1%

All nutrients comparison - raw data values

Nutrient Plantain raw Romano cheese DV% diff.
Calcium 3mg 1064mg 106%
Phosphorus 34mg 760mg 104%
Saturated fat 0.143g 17.115g 77%
Sodium 4mg 1433mg 62%
Protein 1.3g 31.8g 61%
Vitamin B12 0µg 1.12µg 47%
Fats 0.37g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 1.5µg 14.5µg 24%
Vitamin B2 0.054mg 0.37mg 24%
Zinc 0.14mg 2.58mg 22%
Vitamin C 18.4mg 0mg 20%
Monounsaturated fat 0.032g 7.838g 20%
Vitamin B6 0.299mg 0.085mg 16%
Calories 122kcal 387kcal 13%
Potassium 499mg 86mg 12%
Fiber 2.3g 0g 9%
Carbs 31.89g 3.63g 9%
Copper 0.081mg 0.03mg 6%
Vitamin A 56µg 96µg 4%
Folate 22µg 7µg 4%
Vitamin B3 0.686mg 0.077mg 4%
Vitamin D 0IU 20IU 3%
Polyunsaturated fat 0.069g 0.593g 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B5 0.26mg 0.424mg 3%
Iron 0.6mg 0.77mg 2%
Vitamin K 0.7µg 2.2µg 1%
Magnesium 37mg 41mg 1%
Vitamin B1 0.052mg 0.037mg 1%
Manganese 0.02mg 1%
Vitamin E 0.14mg 0.23mg 1%
Net carbs 29.59g 3.63g N/A
Sugar 15g 0.73g N/A
Choline 13.5mg 15.4mg 0%
Tryptophan 0.015mg 0.429mg 0%
Threonine 0.034mg 1.171mg 0%
Isoleucine 0.036mg 1.685mg 0%
Leucine 0.059mg 3.071mg 0%
Lysine 0.06mg 2.941mg 0%
Methionine 0.017mg 0.852mg 0%
Phenylalanine 0.044mg 1.71mg 0%
Valine 0.046mg 2.183mg 0%
Histidine 0.064mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +778.5%
Contains more WaterWater +111.2%
Contains more ProteinProtein +2346.2%
Contains more FatsFats +7181.1%
Contains more OtherOther +479.3%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +24393.8%
Contains more Poly. FatPolyunsaturated fat +759.4%

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.