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  6. Plantain raw vs. Cream cracker

Plantain raw vs. Cream cracker — In-Depth Nutrition Comparison

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How are plantain raw and cream cracker different?

  • Plantain raw is richer in vitamin B6, while cream cracker is higher in iron, folate, vitamin B3, vitamin B1, vitamin B12, selenium, and vitamin K.
  • Cream cracker covers your daily need for iron, 85% more than plantain raw.
  • Plantain raw contains 5 times more vitamin B6 than cream cracker. Plantain raw contains 0.299mg of vitamin B6, while cream cracker contains 0.065mg.
  • Plantain raw is lower in saturated fat.
  • Cream cracker has a higher glycemic index (65) than plantain raw (37).

Plantains, raw and Crackers, cream, GAMESA SABROSAS types were used in this article.

Infographic

Plantain raw vs Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +286.8%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +766.7%
Contains more IronIron +1130%
Contains more CopperCopper +37%
Contains more ZincZinc +371.4%
Contains more PhosphorusPhosphorus +188.2%
Contains more SeleniumSelenium +533.3%

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +360%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1035.7%
Contains more Vitamin B1Vitamin B1 +473.1%
Contains more Vitamin B2Vitamin B2 +344.4%
Contains more Vitamin B3Vitamin B3 +640.5%
Contains more Vitamin B5Vitamin B5 +77.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2457.1%
Contains more FolateFolate +577.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Plantain raw Cream cracker DV% diff.
Iron 0.6mg 7.38mg 85%
Sodium 4mg 1148mg 50%
Manganese 0.778mg 34%
Folate 22µg 149µg 32%
Fats 0.37g 20.37g 31%
Vitamin B3 0.686mg 5.08mg 27%
Monounsaturated fat 0.032g 10.625g 26%
Saturated fat 0.143g 5.362g 24%
Starch 51.87g 21%
Vitamin B1 0.052mg 0.298mg 21%
Vitamin C 18.4mg 20%
Vitamin B12 0µg 0.46µg 19%
Vitamin B6 0.299mg 0.065mg 18%
Calories 122kcal 484kcal 18%
Polyunsaturated fat 0.069g 2.45g 16%
Selenium 1.5µg 9.5µg 15%
Vitamin B2 0.054mg 0.24mg 14%
Vitamin K 0.7µg 17.9µg 14%
Carbs 31.89g 64.55g 11%
Protein 1.3g 7.01g 11%
Potassium 499mg 129mg 11%
Vitamin E 0.14mg 1.59mg 10%
Phosphorus 34mg 98mg 9%
Vitamin A 56µg 6%
Zinc 0.14mg 0.66mg 5%
Vitamin B5 0.26mg 0.462mg 4%
Magnesium 37mg 25mg 3%
Copper 0.081mg 0.111mg 3%
Choline 13.5mg 2%
Calcium 3mg 26mg 2%
Fructose 0.95g 1%
Net carbs 29.59g 62.15g N/A
Sugar 15g 9.37g N/A
Fiber 2.3g 2.4g 0%
Trans fat 0g 3.969g 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 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g 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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more WaterWater +1367%
Contains more ProteinProtein +439.2%
Contains more FatsFats +5405.4%
Contains more CarbsCarbs +102.4%
Contains more OtherOther +212.1%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +33103.1%
Contains more Poly. FatPolyunsaturated fat +3450.7%

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.