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  6. Plantain raw vs. Sardines

Plantain raw vs. Sardines — In-Depth Nutrition Comparison

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A recap on the differences between plantain raw and sardines

  • Plantain raw is higher in vitamin C and vitamin A, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, and vitamin B3.
  • Sardines cover your daily vitamin B12 needs 373% more than plantain raw.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Plantains, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Plantain raw vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more PotassiumPotassium +25.7%
Contains less SodiumSodium -98.7%
Contains more CalciumCalcium +12633.3%
Contains more IronIron +386.7%
Contains more CopperCopper +129.6%
Contains more ZincZinc +835.7%
Contains more PhosphorusPhosphorus +1341.2%
Contains more SeleniumSelenium +3413.3%
~equal in Magnesium ~39mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B6Vitamin B6 +79%
Contains more FolateFolate +120%
Contains more Vitamin EVitamin E +1357.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +320.4%
Contains more Vitamin B3Vitamin B3 +664.6%
Contains more Vitamin B5Vitamin B5 +146.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +271.4%
Contains more CholineCholine +455.6%

All nutrients comparison - raw data values

Nutrient Plantain raw Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 1.5µg 52.7µg 93%
Phosphorus 34mg 490mg 65%
Cholesterol 0mg 142mg 47%
Protein 1.3g 24.62g 47%
Calcium 3mg 382mg 38%
Polyunsaturated fat 0.069g 5.148g 34%
Iron 0.6mg 2.92mg 29%
Vitamin B3 0.686mg 5.245mg 28%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin C 18.4mg 0mg 20%
Fats 0.37g 11.45g 17%
Sodium 4mg 307mg 13%
Vitamin E 0.14mg 2.04mg 13%
Vitamin B2 0.054mg 0.227mg 13%
Copper 0.081mg 0.186mg 12%
Choline 13.5mg 75mg 11%
Zinc 0.14mg 1.31mg 11%
Carbs 31.89g 0g 11%
Vitamin B6 0.299mg 0.167mg 10%
Monounsaturated fat 0.032g 3.869g 10%
Fiber 2.3g 0g 9%
Vitamin B5 0.26mg 0.642mg 8%
Saturated fat 0.143g 1.528g 6%
Manganese 0.108mg 5%
Calories 122kcal 208kcal 4%
Vitamin A 56µg 32µg 3%
Folate 22µg 10µg 3%
Potassium 499mg 397mg 3%
Vitamin B1 0.052mg 0.08mg 2%
Vitamin K 0.7µg 2.6µg 2%
Net carbs 29.59g 0g N/A
Magnesium 37mg 39mg 0%
Sugar 15g 0g N/A
Tryptophan 0.015mg 0.276mg 0%
Threonine 0.034mg 1.079mg 0%
Isoleucine 0.036mg 1.134mg 0%
Leucine 0.059mg 2.001mg 0%
Lysine 0.06mg 2.26mg 0%
Methionine 0.017mg 0.729mg 0%
Phenylalanine 0.044mg 0.961mg 0%
Valine 0.046mg 1.268mg 0%
Histidine 0.064mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1793.8%
Contains more FatsFats +2994.6%
Contains more OtherOther +272.4%
~equal in Water ~59.61g

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% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +11990.6%
Contains more Poly. FatPolyunsaturated fat +7360.9%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.