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  6. Plantain raw vs. Couscous

Plantain raw vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and couscous?

  • Plantain raw is richer in vitamin A, vitamin C, vitamin B6, potassium, and magnesium, while couscous is higher in selenium.
  • Couscous's daily need coverage for selenium is 47% higher.
  • Couscous is lower in sugar.
  • Couscous has a higher glycemic index (65) than plantain raw (37).

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

Infographic

Plantain raw vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +362.5%
Contains more PotassiumPotassium +760.3%
Contains more IronIron +57.9%
Contains more CopperCopper +97.6%
Contains more PhosphorusPhosphorus +54.5%
Contains less SodiumSodium -20%
Contains more CalciumCalcium +166.7%
Contains more ZincZinc +85.7%
Contains more SeleniumSelenium +1733.3%

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +486.3%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +46.7%
Contains more CholineCholine +309.1%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B3Vitamin B3 +43.3%
Contains more Vitamin B5Vitamin B5 +42.7%
~equal in Vitamin E ~0.13mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Couscous DV% diff.
Selenium 1.5µg 27.5µg 47%
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.051mg 19%
Potassium 499mg 58mg 13%
Magnesium 37mg 8mg 7%
Vitamin A 56µg 0µg 6%
Protein 1.3g 3.79g 5%
Fiber 2.3g 1.4g 4%
Copper 0.081mg 0.041mg 4%
Manganese 0.084mg 4%
Iron 0.6mg 0.38mg 3%
Carbs 31.89g 23.22g 3%
Vitamin B2 0.054mg 0.027mg 2%
Folate 22µg 15µg 2%
Phosphorus 34mg 22mg 2%
Vitamin B5 0.26mg 0.371mg 2%
Choline 13.5mg 3.3mg 2%
Vitamin B3 0.686mg 0.983mg 2%
Calories 122kcal 112kcal 1%
Saturated fat 0.143g 0.029g 1%
Vitamin K 0.7µg 0.1µg 1%
Vitamin B1 0.052mg 0.063mg 1%
Zinc 0.14mg 0.26mg 1%
Calcium 3mg 8mg 1%
Fats 0.37g 0.16g 0%
Net carbs 29.59g 21.82g N/A
Sugar 15g 0.1g N/A
Sodium 4mg 5mg 0%
Vitamin E 0.14mg 0.13mg 0%
Monounsaturated fat 0.032g 0.022g 0%
Polyunsaturated fat 0.069g 0.064g 0%
Tryptophan 0.015mg 0.049mg 0%
Threonine 0.034mg 0.1mg 0%
Isoleucine 0.036mg 0.147mg 0%
Leucine 0.059mg 0.259mg 0%
Lysine 0.06mg 0.073mg 0%
Methionine 0.017mg 0.059mg 0%
Phenylalanine 0.044mg 0.184mg 0%
Valine 0.046mg 0.162mg 0%
Histidine 0.064mg 0.077mg 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% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +131.3%
Contains more CarbsCarbs +37.3%
Contains more OtherOther +346.2%
Contains more ProteinProtein +191.5%
Contains more WaterWater +11.2%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +45.5%
Contains less Sat. FatSaturated fat -79.7%
~equal in Polyunsaturated fat ~0.064g

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.