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  6. Plantain raw vs. Mackerel

Plantain raw vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between plantain raw and mackerel?

  • Plantain raw is higher in vitamin C and vitamin A, yet mackerel is higher in vitamin B12, vitamin D, selenium, phosphorus, and vitamin B3.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • The amount of saturated fat in plantain raw is lower.
  • The glycemic index of mackerel is lower.

We used Plantains, raw and Fish, mackerel, salted types in this article.

Infographic

Plantain raw vs Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +62.2%
Contains more CalciumCalcium +2100%
Contains more IronIron +133.3%
Contains more CopperCopper +23.5%
Contains more ZincZinc +685.7%
Contains more PhosphorusPhosphorus +647.1%
Contains more SeleniumSelenium +4793.3%
~equal in Potassium ~520mg
~equal in Manganese ~mg

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +19.1%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +46.7%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +251.9%
Contains more Vitamin B3Vitamin B3 +381%
Contains more Vitamin B6Vitamin B6 +37.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1014.3%
Contains more CholineCholine +652.6%

All nutrients comparison - raw data values

Nutrient Plantain raw Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 4mg 4450mg 193%
Selenium 1.5µg 73.4µg 131%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Polyunsaturated fat 0.069g 6.21g 41%
Fats 0.37g 25.1g 38%
Protein 1.3g 18.5g 34%
Cholesterol 0mg 95mg 32%
Saturated fat 0.143g 7.148g 32%
Phosphorus 34mg 254mg 31%
Monounsaturated fat 0.032g 8.32g 21%
Vitamin C 18.4mg 0mg 20%
Choline 13.5mg 101.6mg 16%
Vitamin B3 0.686mg 3.3mg 16%
Vitamin E 0.14mg 2.38mg 15%
Carbs 31.89g 0g 11%
Iron 0.6mg 1.4mg 10%
Vitamin B2 0.054mg 0.19mg 10%
Vitamin B6 0.299mg 0.41mg 9%
Calories 122kcal 305kcal 9%
Zinc 0.14mg 1.1mg 9%
Fiber 2.3g 0g 9%
Vitamin K 0.7µg 7.8µg 6%
Calcium 3mg 66mg 6%
Magnesium 37mg 60mg 5%
Vitamin B5 0.26mg 5%
Vitamin B1 0.052mg 0.02mg 3%
Copper 0.081mg 0.1mg 2%
Folate 22µg 15µg 2%
Vitamin A 56µg 47µg 1%
Potassium 499mg 520mg 1%
Net carbs 29.59g 0g N/A
Sugar 15g 0g 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 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +51.8%
Contains more ProteinProtein +1323.1%
Contains more FatsFats +6683.8%
Contains more OtherOther +1055.2%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +25900%
Contains more Poly. FatPolyunsaturated fat +8900%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.