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  6. Plantain raw vs. Falafel

Plantain raw vs. Falafel — In-Depth Nutrition Comparison

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A recap on the differences between plantain raw and falafel

  • Plantain raw is higher in vitamin A, vitamin C, and vitamin B6, yet falafel is higher in iron, phosphorus, copper, folate, and zinc.
  • Falafel covers your daily iron needs 35% more than plantain raw.
  • Plantain raw contains 87 times more vitamin A than falafel. While plantain raw contains 1127IU of vitamin A, falafel contains only 13IU.
  • The amount of saturated fat in plantain raw is lower.

Food varieties used in this article are Plantains, raw and Falafel, home-prepared.

Infographic

Plantain raw vs Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +121.6%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +17.2%
Contains more IronIron +470%
Contains more CopperCopper +218.5%
Contains more ZincZinc +971.4%
Contains more PhosphorusPhosphorus +464.7%

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%
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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +139.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +180.8%
Contains more Vitamin B2Vitamin B2 +207.4%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more FolateFolate +322.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Falafel DV% diff.
Iron 0.6mg 3.42mg 35%
Manganese 0.691mg 30%
Fats 0.37g 17.8g 27%
Polyunsaturated fat 0.069g 4.16g 27%
Monounsaturated fat 0.032g 10.171g 25%
Protein 1.3g 13.31g 24%
Phosphorus 34mg 192mg 23%
Copper 0.081mg 0.258mg 20%
Vitamin C 18.4mg 1.6mg 19%
Folate 22µg 93µg 18%
Vitamin B6 0.299mg 0.125mg 13%
Sodium 4mg 294mg 13%
Zinc 0.14mg 1.5mg 12%
Magnesium 37mg 82mg 11%
Calories 122kcal 333kcal 11%
Saturated fat 0.143g 2.383g 10%
Fiber 2.3g 9%
Vitamin B2 0.054mg 0.166mg 9%
Vitamin B1 0.052mg 0.146mg 8%
Vitamin A 56µg 1µg 6%
Calcium 3mg 54mg 5%
Potassium 499mg 585mg 3%
Vitamin B3 0.686mg 1.044mg 2%
Choline 13.5mg 2%
Selenium 1.5µg 1µg 1%
Vitamin E 0.14mg 1%
Vitamin B5 0.26mg 0.292mg 1%
Vitamin K 0.7µg 1%
Net carbs 29.59g 31.84g N/A
Carbs 31.89g 31.84g 0%
Sugar 15g N/A
Tryptophan 0.015mg 0.134mg 0%
Threonine 0.034mg 0.492mg 0%
Isoleucine 0.036mg 0.567mg 0%
Leucine 0.059mg 0.944mg 0%
Lysine 0.06mg 0.856mg 0%
Methionine 0.017mg 0.187mg 0%
Phenylalanine 0.044mg 0.707mg 0%
Valine 0.046mg 0.562mg 0%
Histidine 0.064mg 0.364mg 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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more WaterWater +88.6%
Contains more ProteinProtein +923.8%
Contains more FatsFats +4710.8%
Contains more OtherOther +109.5%
~equal in Carbs ~31.84g

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +31684.4%
Contains more Poly. FatPolyunsaturated fat +5929%

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.