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Plantain raw vs. Dough — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and dough?

  • Plantain raw is richer in vitamin A, vitamin C, and vitamin B6, while dough is higher in vitamin B1, selenium, iron, vitamin B2, vitamin B3, and folate.
  • Dough's daily need coverage for vitamin B1 is 55% higher.
  • Plantain raw is lower in sodium.
  • Dough has a higher glycemic index (70) than plantain raw (37).

We used Plantains, raw and Bread, french or vienna (includes sourdough) types in this comparison.

Infographic

Plantain raw vs Dough 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%
Dough
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +326.5%
Contains less SodiumSodium -99.3%
Contains more CalciumCalcium +1633.3%
Contains more IronIron +551.7%
Contains more CopperCopper +87.7%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +208.8%
Contains more SeleniumSelenium +1806.7%

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%
Dough
6
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% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +179.4%
Contains more CholineCholine +68.8%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +1265.4%
Contains more Vitamin B2Vitamin B2 +690.7%
Contains more Vitamin B3Vitamin B3 +602.2%
Contains more Vitamin B5Vitamin B5 +75%
Contains more FolateFolate +459.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.7µg

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
Dough
4
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more WaterWater +97.8%
Contains more ProteinProtein +726.9%
Contains more FatsFats +554.1%
Contains more CarbsCarbs +62.7%
Contains more OtherOther +68.1%

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
Dough
2
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 g
Contains less Sat. FatSaturated fat -73%
Contains more Mono. FatMonounsaturated fat +1031.3%
Contains more Poly. FatPolyunsaturated fat +1139.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Dough
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Dough DV% diff.
Vitamin B1 0.052mg 0.71mg 55%
Selenium 1.5µg 28.6µg 49%
Iron 0.6mg 3.91mg 41%
Vitamin B2 0.054mg 0.427mg 29%
Vitamin B3 0.686mg 4.817mg 26%
Sodium 4mg 602mg 26%
Folate 22µg 123µg 25%
Manganese 0.577mg 25%
Vitamin C 18.4mg 0mg 20%
Protein 1.3g 10.75g 19%
Starch 44.23g 18%
Vitamin B6 0.299mg 0.107mg 15%
Potassium 499mg 117mg 11%
Phosphorus 34mg 105mg 10%
Calories 122kcal 272kcal 8%
Zinc 0.14mg 1.04mg 8%
Copper 0.081mg 0.152mg 8%
Carbs 31.89g 51.88g 7%
Vitamin A 56µg 0µg 6%
Polyunsaturated fat 0.069g 0.855g 5%
Calcium 3mg 52mg 5%
Vitamin B5 0.26mg 0.455mg 4%
Fats 0.37g 2.42g 3%
Saturated fat 0.143g 0.529g 2%
Magnesium 37mg 32mg 1%
Fructose 0.51g 1%
Choline 13.5mg 8mg 1%
Monounsaturated fat 0.032g 0.362g 1%
Net carbs 29.59g 49.68g N/A
Sugar 15g 4.62g N/A
Fiber 2.3g 2.2g 0%
Vitamin E 0.14mg 0.21mg 0%
Vitamin K 0.7µg 0.7µg 0%
Trans fat 0g 0.005g 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 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Dough
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Plantain raw
40%
Dough
Minerals Daily Need Coverage Score
15%
Plantain raw
63%
Dough

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 0.386g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Dough
Dough is lower in Sugar (difference - 10.38g)
Which food is richer in minerals?
Dough
Dough is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.