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  6. Plantain raw vs. Coriander

Plantain raw vs. Coriander — In-Depth Nutrition Comparison

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Important differences between plantain raw and coriander

  • Plantain raw has more vitamin B6; however, coriander has more vitamin K, vitamin A, copper, vitamin E, iron, folate, vitamin C, vitamin B2, and calcium.
  • Coriander's daily need coverage for vitamin K is 258% more.
  • Plantain raw has 2 times more vitamin B6 than coriander. Plantain raw has 0.299mg of vitamin B6, while coriander has 0.149mg.

The food varieties used in the comparison are Plantains, raw and Coriander (cilantro) leaves, raw.

Infographic

Plantain raw vs Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +42.3%
Contains less SodiumSodium -91.3%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +2133.3%
Contains more IronIron +195%
Contains more CopperCopper +177.8%
Contains more ZincZinc +257.1%
Contains more PhosphorusPhosphorus +41.2%
~equal in Potassium ~521mg

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B6Vitamin B6 +100.7%
Contains more Vitamin CVitamin C +46.7%
Contains more Vitamin AVitamin A +501.8%
Contains more Vitamin EVitamin E +1685.7%
Contains more Vitamin B1Vitamin B1 +28.8%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +62.4%
Contains more Vitamin B5Vitamin B5 +119.2%
Contains more Vitamin KVitamin K +44185.7%
Contains more FolateFolate +181.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Plantain raw Coriander DV% diff.
Vitamin K 0.7µg 310µg 258%
Vitamin A 56µg 337µg 31%
Manganese 0.426mg 19%
Copper 0.081mg 0.225mg 16%
Vitamin E 0.14mg 2.5mg 16%
Iron 0.6mg 1.77mg 15%
Vitamin B6 0.299mg 0.149mg 12%
Vitamin C 18.4mg 27mg 10%
Folate 22µg 62µg 10%
Carbs 31.89g 3.67g 9%
Vitamin B2 0.054mg 0.162mg 8%
Calcium 3mg 67mg 6%
Vitamin B5 0.26mg 0.57mg 6%
Calories 122kcal 23kcal 5%
Vitamin B3 0.686mg 1.114mg 3%
Zinc 0.14mg 0.5mg 3%
Magnesium 37mg 26mg 3%
Sodium 4mg 46mg 2%
Phosphorus 34mg 48mg 2%
Protein 1.3g 2.13g 2%
Fiber 2.3g 2.8g 2%
Saturated fat 0.143g 0.014g 1%
Monounsaturated fat 0.032g 0.275g 1%
Vitamin B1 0.052mg 0.067mg 1%
Selenium 1.5µg 0.9µg 1%
Potassium 499mg 521mg 1%
Fats 0.37g 0.52g 0%
Net carbs 29.59g 0.87g N/A
Sugar 15g 0.87g N/A
Choline 13.5mg 12.8mg 0%
Polyunsaturated fat 0.069g 0.04g 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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more CarbsCarbs +768.9%
Contains more ProteinProtein +63.8%
Contains more FatsFats +40.5%
Contains more WaterWater +41.3%
Contains more OtherOther +26.7%

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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +72.5%
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated 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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.