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  6. Plantain raw vs. Endive

Plantain raw vs. Endive — In-Depth Nutrition Comparison

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Significant differences between plantain raw and endive

  • Plantain raw has more vitamin B6, vitamin C, potassium, and magnesium; however, endive is richer in vitamin K, folate, vitamin A, vitamin B5, and zinc.
  • Endive covers your daily vitamin K needs 192% more than plantain raw.
  • Endive has 15 times less vitamin B6 than plantain raw. Plantain raw has 0.299mg of vitamin B6, while endive has 0.02mg.

Specific food types used in this comparison are Plantains, raw and Endive, raw.

Infographic

Plantain raw vs Endive 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%
Endive
Endive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +58.9%
Contains more PhosphorusPhosphorus +21.4%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +650%
Contains more CalciumCalcium +1633.3%
Contains more IronIron +38.3%
Contains more CopperCopper +22.2%
Contains more ZincZinc +464.3%

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%
Endive
Endive
8
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +183.1%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin B6Vitamin B6 +1395%
Contains more Vitamin AVitamin A +92.9%
Contains more Vitamin EVitamin E +214.3%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +38.9%
Contains more Vitamin B5Vitamin B5 +246.2%
Contains more Vitamin KVitamin K +32900%
Contains more FolateFolate +545.5%
Contains more CholineCholine +24.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Endive DV% diff.
Vitamin K 0.7µg 231µg 192%
Folate 22µg 142µg 30%
Vitamin B6 0.299mg 0.02mg 21%
Manganese 0.42mg 18%
Vitamin C 18.4mg 6.5mg 13%
Vitamin B5 0.26mg 0.9mg 13%
Carbs 31.89g 3.35g 10%
Zinc 0.14mg 0.79mg 6%
Vitamin A 56µg 108µg 6%
Calories 122kcal 17kcal 5%
Magnesium 37mg 15mg 5%
Calcium 3mg 52mg 5%
Potassium 499mg 314mg 5%
Iron 0.6mg 0.83mg 3%
Fiber 2.3g 3.1g 3%
Vitamin B3 0.686mg 0.4mg 2%
Vitamin B2 0.054mg 0.075mg 2%
Selenium 1.5µg 0.2µg 2%
Vitamin B1 0.052mg 0.08mg 2%
Vitamin E 0.14mg 0.44mg 2%
Copper 0.081mg 0.099mg 2%
Sodium 4mg 22mg 1%
Phosphorus 34mg 28mg 1%
Choline 13.5mg 16.8mg 1%
Protein 1.3g 1.25g 0%
Fats 0.37g 0.2g 0%
Net carbs 29.59g 0.25g N/A
Sugar 15g 0.25g N/A
Saturated fat 0.143g 0.048g 0%
Monounsaturated fat 0.032g 0.004g 0%
Polyunsaturated fat 0.069g 0.087g 0%
Tryptophan 0.015mg 0.005mg 0%
Threonine 0.034mg 0.05mg 0%
Isoleucine 0.036mg 0.072mg 0%
Leucine 0.059mg 0.098mg 0%
Lysine 0.06mg 0.063mg 0%
Methionine 0.017mg 0.014mg 0%
Phenylalanine 0.044mg 0.053mg 0%
Valine 0.046mg 0.063mg 0%
Histidine 0.064mg 0.023mg 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
Endive
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more FatsFats +85%
Contains more CarbsCarbs +851.9%
Contains more WaterWater +43.7%
Contains more OtherOther +21.6%
~equal in Protein ~1.25g

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
Endive
Endive
2
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +700%
Contains less Sat. FatSaturated fat -66.4%
Contains more Poly. FatPolyunsaturated fat +26.1%

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.