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  6. Plantain raw vs. Crouton

Plantain raw vs. Crouton — In-Depth Nutrition Comparison

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How are plantain raw and crouton different?

  • Plantain raw is higher in vitamin A, vitamin B6, and vitamin C; however, crouton is richer in selenium, vitamin B1, iron, vitamin B3, folate, and vitamin B2.
  • Daily need coverage for selenium for crouton is 65% higher.
  • Plantain raw has less sodium.
  • Plantain raw has a lower glycemic index (37) than crouton (72).

Plantains, raw and Croutons, plain are the varieties used in this article.

Infographic

Plantain raw vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +19.4%
Contains more PotassiumPotassium +302.4%
Contains less SodiumSodium -99.4%
Contains more CalciumCalcium +2433.3%
Contains more IronIron +580%
Contains more CopperCopper +101.2%
Contains more ZincZinc +535.7%
Contains more PhosphorusPhosphorus +238.2%
Contains more SeleniumSelenium +2400%

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +1050%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1098.1%
Contains more Vitamin B2Vitamin B2 +403.7%
Contains more Vitamin B3Vitamin B3 +692.9%
Contains more Vitamin B5Vitamin B5 +65%
Contains more FolateFolate +500%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Crouton DV% diff.
Selenium 1.5µg 37.5µg 65%
Vitamin B1 0.052mg 0.623mg 48%
Iron 0.6mg 4.08mg 44%
Sodium 4mg 698mg 30%
Vitamin B3 0.686mg 5.439mg 30%
Folate 22µg 132µg 28%
Manganese 0.5mg 22%
Vitamin B6 0.299mg 0.026mg 21%
Protein 1.3g 11.9g 21%
Vitamin C 18.4mg 0mg 20%
Vitamin B2 0.054mg 0.272mg 17%
Calories 122kcal 407kcal 14%
Carbs 31.89g 73.5g 14%
Phosphorus 34mg 115mg 12%
Potassium 499mg 124mg 11%
Fiber 2.3g 5.1g 11%
Fats 0.37g 6.6g 10%
Copper 0.081mg 0.163mg 9%
Monounsaturated fat 0.032g 3.059g 8%
Polyunsaturated fat 0.069g 1.273g 8%
Calcium 3mg 76mg 7%
Zinc 0.14mg 0.89mg 7%
Vitamin A 56µg 0µg 6%
Saturated fat 0.143g 1.51g 6%
Vitamin B5 0.26mg 0.429mg 3%
Choline 13.5mg 2%
Magnesium 37mg 31mg 1%
Vitamin K 0.7µg 1%
Vitamin E 0.14mg 1%
Net carbs 29.59g 68.4g N/A
Sugar 15g N/A
Tryptophan 0.015mg 0.14mg 0%
Threonine 0.034mg 0.337mg 0%
Isoleucine 0.036mg 0.456mg 0%
Leucine 0.059mg 0.832mg 0%
Lysine 0.06mg 0.278mg 0%
Methionine 0.017mg 0.211mg 0%
Phenylalanine 0.044mg 0.586mg 0%
Valine 0.046mg 0.514mg 0%
Histidine 0.064mg 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1086.9%
Contains more ProteinProtein +815.4%
Contains more FatsFats +1683.8%
Contains more CarbsCarbs +130.5%
Contains more OtherOther +115.5%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +9459.4%
Contains more Poly. FatPolyunsaturated fat +1744.9%

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.