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  6. Plantain raw vs. Fontina

Plantain raw vs. Fontina — In-Depth Nutrition Comparison

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What are the differences between plantain raw and fontina?

  • Plantain raw is higher in vitamin C and vitamin B6, yet fontina is higher in vitamin B12, calcium, phosphorus, zinc, and selenium.
  • Fontina's daily need coverage for saturated fat is 95% more.
  • The amount of saturated fat in plantain raw is lower.

We used Plantains, raw and Cheese, fontina types in this article.

Infographic

Plantain raw vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +164.3%
Contains more PotassiumPotassium +679.7%
Contains more IronIron +160.9%
Contains more CopperCopper +224%
Contains less SodiumSodium -99.5%
Contains more CalciumCalcium +18233.3%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +917.6%
Contains more SeleniumSelenium +866.7%

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 0% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +147.6%
Contains more Vitamin B3Vitamin B3 +357.3%
Contains more Vitamin B6Vitamin B6 +260.2%
Contains more FolateFolate +266.7%
Contains more Vitamin AVitamin A +366.1%
Contains more Vitamin EVitamin E +92.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +277.8%
Contains more Vitamin B5Vitamin B5 +65%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +271.4%
Contains more CholineCholine +14.1%

All nutrients comparison - raw data values

Nutrient Plantain raw Fontina DV% diff.
Saturated fat 0.143g 19.196g 87%
Vitamin B12 0µg 1.68µg 70%
Calcium 3mg 550mg 55%
Protein 1.3g 25.6g 49%
Fats 0.37g 31.14g 47%
Phosphorus 34mg 346mg 45%
Cholesterol 0mg 116mg 39%
Sodium 4mg 800mg 35%
Zinc 0.14mg 3.5mg 31%
Selenium 1.5µg 14.5µg 24%
Vitamin A 56µg 261µg 23%
Monounsaturated fat 0.032g 8.687g 22%
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.083mg 17%
Calories 122kcal 389kcal 13%
Potassium 499mg 64mg 13%
Vitamin B2 0.054mg 0.204mg 12%
Polyunsaturated fat 0.069g 1.654g 11%
Carbs 31.89g 1.55g 10%
Fiber 2.3g 0g 9%
Copper 0.081mg 0.025mg 6%
Iron 0.6mg 0.23mg 5%
Magnesium 37mg 14mg 5%
Folate 22µg 6µg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B1 0.052mg 0.021mg 3%
Vitamin B3 0.686mg 0.15mg 3%
Vitamin B5 0.26mg 0.429mg 3%
Vitamin D 0IU 23IU 3%
Vitamin K 0.7µg 2.6µg 2%
Manganese 0.014mg 1%
Vitamin E 0.14mg 0.27mg 1%
Net carbs 29.59g 1.55g N/A
Sugar 15g 1.55g N/A
Choline 13.5mg 15.4mg 0%
Tryptophan 0.015mg 0.361mg 0%
Threonine 0.034mg 0.935mg 0%
Isoleucine 0.036mg 1.384mg 0%
Leucine 0.059mg 2.664mg 0%
Lysine 0.06mg 2.328mg 0%
Methionine 0.017mg 0.706mg 0%
Phenylalanine 0.044mg 1.497mg 0%
Valine 0.046mg 1.926mg 0%
Histidine 0.064mg 0.959mg 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +1957.4%
Contains more WaterWater +72.2%
Contains more ProteinProtein +1869.2%
Contains more FatsFats +8316.2%
Contains more OtherOther +226.7%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +27046.9%
Contains more Poly. FatPolyunsaturated fat +2297.1%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.