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  6. Plantain raw vs. Cod

Plantain raw vs. Cod — In-Depth Nutrition Comparison

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Important differences between plantain raw and cod

  • Plantain raw has more vitamin A, vitamin C, and fiber; however, cod has more vitamin B5, selenium, vitamin B12, phosphorus, choline, and vitamin B3.
  • Cod's daily need coverage for vitamin B5 is 3055% more.
  • Plantain raw has a higher glycemic index than cod.

The food varieties used in the comparison are Plantains, raw and Fish, cod, Atlantic, raw.

Infographic

Plantain raw vs Cod 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%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +20.8%
Contains more IronIron +57.9%
Contains more CopperCopper +189.3%
Contains less SodiumSodium -92.6%
Contains more CalciumCalcium +433.3%
Contains more ZincZinc +221.4%
Contains more PhosphorusPhosphorus +497.1%
Contains more SeleniumSelenium +2106.7%

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%
Cod
Cod
8
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +1740%
Contains more Vitamin AVitamin A +366.7%
Contains more Vitamin B6Vitamin B6 +22%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +214.3%
Contains more Vitamin EVitamin E +357.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B2Vitamin B2 +20.4%
Contains more Vitamin B3Vitamin B3 +200.7%
Contains more Vitamin B5Vitamin B5 +58746.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +383%

All nutrients comparison - raw data values

Nutrient Plantain raw Cod DV% diff.
Vitamin B5 0.26mg 153mg 3055%
Selenium 1.5µg 33.1µg 57%
Vitamin B12 0µg 0.91µg 38%
Protein 1.3g 17.81g 33%
Phosphorus 34mg 203mg 24%
Vitamin C 18.4mg 1mg 19%
Cholesterol 0mg 43mg 14%
Carbs 31.89g 0g 11%
Fiber 2.3g 0g 9%
Vitamin B3 0.686mg 2.063mg 9%
Choline 13.5mg 65.2mg 9%
Copper 0.081mg 0.028mg 6%
Vitamin D 0µg 0.9µg 5%
Vitamin A 56µg 12µg 5%
Vitamin D 0IU 36IU 5%
Folate 22µg 7µg 4%
Vitamin B6 0.299mg 0.245mg 4%
Vitamin E 0.14mg 0.64mg 3%
Iron 0.6mg 0.38mg 3%
Zinc 0.14mg 0.45mg 3%
Potassium 499mg 413mg 3%
Calories 122kcal 82kcal 2%
Vitamin B1 0.052mg 0.076mg 2%
Sodium 4mg 54mg 2%
Manganese 0.015mg 1%
Vitamin B2 0.054mg 0.065mg 1%
Calcium 3mg 16mg 1%
Magnesium 37mg 32mg 1%
Vitamin K 0.7µg 0.1µg 1%
Polyunsaturated fat 0.069g 0.231g 1%
Fats 0.37g 0.67g 0%
Net carbs 29.59g 0g N/A
Sugar 15g 0g N/A
Saturated fat 0.143g 0.131g 0%
Monounsaturated fat 0.032g 0.094g 0%
Tryptophan 0.015mg 0.199mg 0%
Threonine 0.034mg 0.781mg 0%
Isoleucine 0.036mg 0.821mg 0%
Leucine 0.059mg 1.447mg 0%
Lysine 0.06mg 1.635mg 0%
Methionine 0.017mg 0.527mg 0%
Phenylalanine 0.044mg 0.695mg 0%
Valine 0.046mg 0.917mg 0%
Histidine 0.064mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +286.7%
Contains more ProteinProtein +1270%
Contains more FatsFats +81.1%
Contains more WaterWater +24.4%

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
Cod
Cod
3
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +193.8%
Contains more Poly. FatPolyunsaturated fat +234.8%
~equal in Saturated fat ~0.131g

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.