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  6. Plantain raw vs. Club sandwich

Plantain raw vs. Club sandwich — In-Depth Nutrition Comparison

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How are plantain raw and club sandwich different?

  • Plantain raw is richer in vitamin C and vitamin A, while club sandwich is higher in selenium, vitamin B3, phosphorus, vitamin B12, and vitamin B5.
  • Club sandwich covers your daily need for selenium, 42% more than plantain raw.
  • Plantain raw contains 4 times more vitamin C than club sandwich. Plantain raw contains 18.4mg of vitamin C, while club sandwich contains 4.4mg.
  • Plantain raw is lower in saturated fat.

Plantains, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Plantain raw vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +120.8%
Contains less SodiumSodium -99.4%
Contains more CalciumCalcium +3066.7%
Contains more IronIron +128.3%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +532.4%
Contains more SeleniumSelenium +1553.3%
~equal in Copper ~0.089mg
~equal in Manganese ~mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +318.2%
Contains more Vitamin AVitamin A +60%
Contains more Vitamin EVitamin E +335.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +230.8%
Contains more Vitamin B2Vitamin B2 +244.4%
Contains more Vitamin B3Vitamin B3 +712.7%
Contains more Vitamin B5Vitamin B5 +217.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1142.9%
Contains more FolateFolate +40.9%
Contains more CholineCholine +254.1%
~equal in Vitamin B6 ~0.296mg

All nutrients comparison - raw data values

Nutrient Plantain raw Club sandwich DV% diff.
Selenium 1.5µg 24.8µg 42%
Protein 1.3g 17.19g 32%
Vitamin B3 0.686mg 5.575mg 31%
Sodium 4mg 630mg 27%
Phosphorus 34mg 215mg 26%
Vitamin B12 0µg 0.47µg 20%
Vitamin C 18.4mg 4.4mg 16%
Cholesterol 0mg 46mg 15%
Saturated fat 0.143g 3.109g 13%
Fats 0.37g 8.05g 12%
Polyunsaturated fat 0.069g 1.88g 12%
Vitamin B5 0.26mg 0.826mg 11%
Zinc 0.14mg 1.34mg 11%
Vitamin B2 0.054mg 0.186mg 10%
Vitamin B1 0.052mg 0.172mg 10%
Iron 0.6mg 1.37mg 10%
Calcium 3mg 95mg 9%
Potassium 499mg 226mg 8%
Vitamin K 0.7µg 8.7µg 7%
Monounsaturated fat 0.032g 2.949g 7%
Choline 13.5mg 47.8mg 6%
Calories 122kcal 220kcal 5%
Carbs 31.89g 19.87g 4%
Fiber 2.3g 1.2g 4%
Vitamin E 0.14mg 0.61mg 3%
Vitamin A 56µg 35µg 2%
Folate 22µg 31µg 2%
Vitamin D 0µg 0.1µg 1%
Magnesium 37mg 32mg 1%
Copper 0.081mg 0.089mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 29.59g 18.67g N/A
Sugar 15g 4.68g N/A
Vitamin B6 0.299mg 0.296mg 0%
Trans fat 0g 0.071g N/A
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%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +60.5%
Contains more WaterWater +24.3%
Contains more ProteinProtein +1222.3%
Contains more FatsFats +2075.7%
Contains more OtherOther +104.3%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +9115.6%
Contains more Poly. FatPolyunsaturated fat +2624.6%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.