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  6. Plantain raw vs. Filo

Plantain raw vs. Filo — In-Depth Nutrition Comparison

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A recap on the differences between plantain raw and filo

  • Plantain raw is higher in vitamin A, vitamin B6, and vitamin C, yet filo is higher in vitamin B1, selenium, iron, vitamin B2, vitamin B3, and folate.
  • Filo covers your daily vitamin B1 needs 41% more than plantain raw.
  • The amount of sodium in plantain raw is lower.

Food varieties used in this article are Plantains, raw and Phyllo dough.

Infographic

Plantain raw vs Filo 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%
Filo
Filo
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +574.3%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +266.7%
Contains more IronIron +435%
Contains more CopperCopper +24.7%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +120.6%
Contains more SeleniumSelenium +1453.3%

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%
Filo
Filo
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B6Vitamin B6 +896.7%
Contains more CholineCholine +95.7%
Contains more Vitamin B1Vitamin B1 +940.4%
Contains more Vitamin B2Vitamin B2 +531.5%
Contains more Vitamin B3Vitamin B3 +493.7%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more Vitamin KVitamin K +257.1%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Filo DV% diff.
Vitamin B1 0.052mg 0.541mg 41%
Selenium 1.5µg 23.3µg 40%
Iron 0.6mg 3.21mg 33%
Vitamin B2 0.054mg 0.341mg 22%
Sodium 4mg 483mg 21%
Vitamin B6 0.299mg 0.03mg 21%
Vitamin B3 0.686mg 4.073mg 21%
Manganese 0.476mg 21%
Vitamin C 18.4mg 0mg 20%
Folate 22µg 88µg 17%
Potassium 499mg 74mg 13%
Protein 1.3g 7.1g 12%
Calories 122kcal 299kcal 9%
Fats 0.37g 6g 9%
Monounsaturated fat 0.032g 3.149g 8%
Carbs 31.89g 52.6g 7%
Polyunsaturated fat 0.069g 0.923g 6%
Vitamin A 56µg 0µg 6%
Saturated fat 0.143g 1.47g 6%
Phosphorus 34mg 75mg 6%
Magnesium 37mg 15mg 5%
Zinc 0.14mg 0.49mg 3%
Fiber 2.3g 1.9g 2%
Vitamin K 0.7µg 2.5µg 2%
Copper 0.081mg 0.101mg 2%
Calcium 3mg 11mg 1%
Vitamin B5 0.26mg 0.302mg 1%
Choline 13.5mg 6.9mg 1%
Net carbs 29.59g 50.7g N/A
Sugar 15g 0.18g N/A
Vitamin E 0.14mg 0.08mg 0%
Tryptophan 0.015mg 0.088mg 0%
Threonine 0.034mg 0.194mg 0%
Isoleucine 0.036mg 0.246mg 0%
Leucine 0.059mg 0.49mg 0%
Lysine 0.06mg 0.158mg 0%
Methionine 0.017mg 0.126mg 0%
Phenylalanine 0.044mg 0.359mg 0%
Valine 0.046mg 0.286mg 0%
Histidine 0.064mg 0.159mg 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
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +100.2%
Contains more ProteinProtein +446.2%
Contains more FatsFats +1521.6%
Contains more CarbsCarbs +64.9%
Contains more OtherOther +46.6%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +9740.6%
Contains more Poly. FatPolyunsaturated fat +1237.7%

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.