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. Cornmeal

Plantain raw vs. Cornmeal — In-Depth Nutrition Comparison

Compare

How are plantain raw and cornmeal different?

  • Plantain raw is higher in vitamin C, vitamin A, and potassium; however, cornmeal is richer in iron, folate, vitamin B1, vitamin B3, vitamin B2, selenium, and phosphorus.
  • Daily need coverage for iron for cornmeal is 47% higher.
  • Plantain raw has a lower glycemic index (37) than cornmeal (68).

Plantains, raw and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Plantain raw vs Cornmeal 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% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +251.4%
Contains less SodiumSodium -42.9%
Contains more IronIron +626.7%
Contains more ZincZinc +371.4%
Contains more PhosphorusPhosphorus +191.2%
Contains more SeleniumSelenium +600%
~equal in Calcium ~3mg
~equal in Copper ~0.076mg

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +409.1%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B6Vitamin B6 +64.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +57%
Contains more Vitamin B1Vitamin B1 +959.6%
Contains more Vitamin B2Vitamin B2 +607.4%
Contains more Vitamin B3Vitamin B3 +624.2%
Contains more FolateFolate +850%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.24mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Cornmeal DV% diff.
Folate 22µg 209µg 47%
Iron 0.6mg 4.36mg 47%
Vitamin B1 0.052mg 0.551mg 42%
Starch 73.3g 30%
Vitamin B3 0.686mg 4.968mg 27%
Vitamin B2 0.054mg 0.382mg 25%
Vitamin C 18.4mg 0mg 20%
Carbs 31.89g 79.45g 16%
Selenium 1.5µg 10.5µg 16%
Protein 1.3g 7.11g 12%
Calories 122kcal 370kcal 12%
Potassium 499mg 142mg 11%
Vitamin B6 0.299mg 0.182mg 9%
Phosphorus 34mg 99mg 9%
Manganese 0.174mg 8%
Fiber 2.3g 3.9g 6%
Zinc 0.14mg 0.66mg 5%
Polyunsaturated fat 0.069g 0.828g 5%
Vitamin A 56µg 11µg 5%
Fats 0.37g 1.75g 2%
Monounsaturated fat 0.032g 0.39g 1%
Choline 13.5mg 8.6mg 1%
Copper 0.081mg 0.076mg 1%
Vitamin K 0.7µg 0µg 1%
Magnesium 37mg 32mg 1%
Net carbs 29.59g 75.55g N/A
Calcium 3mg 3mg 0%
Sugar 15g 1.61g N/A
Sodium 4mg 7mg 0%
Vitamin E 0.14mg 0.12mg 0%
Vitamin B5 0.26mg 0.24mg 0%
Saturated fat 0.143g 0.22g 0%
Tryptophan 0.015mg 0.038mg 0%
Threonine 0.034mg 0.172mg 0%
Isoleucine 0.036mg 0.242mg 0%
Leucine 0.059mg 1.006mg 0%
Lysine 0.06mg 0.105mg 0%
Methionine 0.017mg 0.162mg 0%
Phenylalanine 0.044mg 0.366mg 0%
Valine 0.046mg 0.337mg 0%
Histidine 0.064mg 0.172mg 0%
Fructose 0.17g 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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +483.9%
Contains more OtherOther +127.5%
Contains more ProteinProtein +446.9%
Contains more FatsFats +373%
Contains more CarbsCarbs +149.1%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -35%
Contains more Mono. FatMonounsaturated fat +1118.8%
Contains more Poly. FatPolyunsaturated fat +1100%

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.