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  6. Plantain raw vs. Chinese broccoli

Plantain raw vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and chinese broccoli?

  • Plantain raw is richer in vitamin B6 and potassium, while chinese broccoli is higher in vitamin K, folate, vitamin C, vitamin A, calcium, and vitamin B2.
  • Chinese broccoli's daily need coverage for vitamin K is 70% higher.
  • Chinese broccoli has 4 times less vitamin B6 than plantain raw. Plantain raw has 0.299mg of vitamin B6, while chinese broccoli has 0.07mg.

We used Plantains, raw and Broccoli, chinese, cooked types in this comparison.

Infographic

Plantain raw vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +91.2%
Contains more CopperCopper +32.8%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +15.4%
Contains more CalciumCalcium +3233.3%
Contains more ZincZinc +178.6%
Contains more PhosphorusPhosphorus +20.6%
~equal in Iron ~0.56mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B3Vitamin B3 +57%
Contains more Vitamin B5Vitamin B5 +63.5%
Contains more Vitamin B6Vitamin B6 +327.1%
Contains more Vitamin CVitamin C +53.3%
Contains more Vitamin AVitamin A +46.4%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +82.7%
Contains more Vitamin B2Vitamin B2 +170.4%
Contains more Vitamin KVitamin K +12014.3%
Contains more FolateFolate +350%
Contains more CholineCholine +87.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Chinese broccoli DV% diff.
Vitamin K 0.7µg 84.8µg 70%
Folate 22µg 99µg 19%
Vitamin B6 0.299mg 0.07mg 18%
Manganese 0.264mg 11%
Vitamin C 18.4mg 28.2mg 11%
Calcium 3mg 100mg 10%
Carbs 31.89g 3.81g 9%
Potassium 499mg 261mg 7%
Vitamin B2 0.054mg 0.146mg 7%
Calories 122kcal 22kcal 5%
Magnesium 37mg 18mg 5%
Vitamin B1 0.052mg 0.095mg 4%
Vitamin A 56µg 82µg 3%
Copper 0.081mg 0.061mg 2%
Vitamin B3 0.686mg 0.437mg 2%
Polyunsaturated fat 0.069g 0.33g 2%
Choline 13.5mg 25.3mg 2%
Vitamin E 0.14mg 0.48mg 2%
Zinc 0.14mg 0.39mg 2%
Vitamin B5 0.26mg 0.159mg 2%
Fats 0.37g 0.72g 1%
Phosphorus 34mg 41mg 1%
Fiber 2.3g 2.5g 1%
Protein 1.3g 1.14g 0%
Net carbs 29.59g 1.31g N/A
Iron 0.6mg 0.56mg 0%
Sugar 15g 0.84g N/A
Sodium 4mg 7mg 0%
Selenium 1.5µg 1.3µg 0%
Saturated fat 0.143g 0.11g 0%
Monounsaturated fat 0.032g 0.05g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +14%
Contains more CarbsCarbs +737%
Contains more OtherOther +46.8%
Contains more FatsFats +94.6%
Contains more WaterWater +43.3%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -23.1%
Contains more Mono. FatMonounsaturated fat +56.3%
Contains more Poly. FatPolyunsaturated fat +378.3%

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.