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Plantain raw vs. Feta — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and feta?

  • Plantain raw is richer in vitamin C, while feta is higher in vitamin B12, vitamin B2, calcium, phosphorus, zinc, and selenium.
  • Feta's daily need coverage for saturated fat is 74% higher.
  • Plantain raw is lower in saturated fat.

We used Plantains, raw and Cheese, feta types in this comparison.

Infographic

Plantain raw vs Feta 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%
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +704.8%
Contains more CopperCopper +153.1%
Contains less SodiumSodium -99.6%
Contains more CalciumCalcium +16333.3%
Contains more ZincZinc +1957.1%
Contains more PhosphorusPhosphorus +891.2%
Contains more SeleniumSelenium +900%
~equal in Iron ~0.65mg

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%
Feta
12
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +123.2%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +196.2%
Contains more Vitamin B2Vitamin B2 +1463%
Contains more Vitamin B3Vitamin B3 +44.5%
Contains more Vitamin B5Vitamin B5 +271.9%
Contains more Vitamin B6Vitamin B6 +41.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +157.1%
Contains more FolateFolate +45.5%
Contains more CholineCholine +14.1%

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
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more CarbsCarbs +679.7%
Contains more WaterWater +18.2%
Contains more ProteinProtein +993.1%
Contains more FatsFats +5651.4%
Contains more OtherOther +348.3%

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
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +14346.9%
Contains more Poly. FatPolyunsaturated fat +756.5%

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 Feta
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Plantain raw Feta DV% diff.
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.143g 14.946g 67%
Vitamin B2 0.054mg 0.844mg 61%
Calcium 3mg 493mg 49%
Phosphorus 34mg 337mg 43%
Sodium 4mg 917mg 40%
Fats 0.37g 21.28g 32%
Cholesterol 0mg 89mg 30%
Protein 1.3g 14.21g 26%
Selenium 1.5µg 15µg 25%
Zinc 0.14mg 2.88mg 25%
Vitamin C 18.4mg 0mg 20%
Vitamin B5 0.26mg 0.967mg 14%
Potassium 499mg 62mg 13%
Monounsaturated fat 0.032g 4.623g 11%
Vitamin B6 0.299mg 0.424mg 10%
Fiber 2.3g 0g 9%
Carbs 31.89g 4.09g 9%
Vitamin B1 0.052mg 0.154mg 9%
Vitamin A 56µg 125µg 8%
Calories 122kcal 264kcal 7%
Copper 0.081mg 0.032mg 5%
Magnesium 37mg 19mg 4%
Polyunsaturated fat 0.069g 0.591g 3%
Folate 22µg 32µg 3%
Vitamin D 0IU 16IU 2%
Vitamin B3 0.686mg 0.991mg 2%
Vitamin D 0µg 0.4µg 2%
Manganese 0.028mg 1%
Vitamin K 0.7µg 1.8µg 1%
Iron 0.6mg 0.65mg 1%
Net carbs 29.59g 4.09g N/A
Sugar 15g 4.09g N/A
Vitamin E 0.14mg 0.18mg 0%
Choline 13.5mg 15.4mg 0%
Tryptophan 0.015mg 0.2mg 0%
Threonine 0.034mg 0.637mg 0%
Isoleucine 0.036mg 0.803mg 0%
Leucine 0.059mg 1.395mg 0%
Lysine 0.06mg 1.219mg 0%
Methionine 0.017mg 0.368mg 0%
Phenylalanine 0.044mg 0.675mg 0%
Valine 0.046mg 1.065mg 0%
Histidine 0.064mg 0.397mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Feta
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
54%
Feta
Minerals Daily Need Coverage Score
15%
Plantain raw
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 913mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 14.803g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2.5)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 10.91g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.