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  6. Plantain raw vs. French fries

Plantain raw vs. French fries — In-Depth Nutrition Comparison

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A recap on differences between plantain raw and french fries

  • Plantain raw is higher in vitamin A and vitamin C, yet french fries are higher in vitamin B3, phosphorus, vitamin E, vitamin B1, vitamin K, and vitamin B5.
  • Plantain raw covers your daily vitamin A needs 23% more than french fries.
  • Plantain raw contains 4 times more vitamin C than french fries. While plantain raw contains 18.4mg of vitamin C, french fries contain only 4.7mg.
  • The amount of saturated fat in plantain raw is lower.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Plantains, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Plantain raw vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +16%
Contains more IronIron +35%
Contains more CopperCopper +53.1%
Contains more ZincZinc +257.1%
Contains more PhosphorusPhosphorus +267.6%
~equal in Magnesium ~35mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin CVitamin C +291.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin EVitamin E +1092.9%
Contains more Vitamin B1Vitamin B1 +226.9%
Contains more Vitamin B3Vitamin B3 +337.9%
Contains more Vitamin B5Vitamin B5 +123.1%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +36.4%
Contains more CholineCholine +172.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw French fries DV% diff.
Polyunsaturated fat 0.069g 5.398g 36%
Fats 0.37g 14.73g 22%
Vitamin C 18.4mg 4.7mg 15%
Monounsaturated fat 0.032g 5.969g 15%
Vitamin B3 0.686mg 3.004mg 14%
Phosphorus 34mg 125mg 13%
Manganese 0.247mg 11%
Calories 122kcal 312kcal 10%
Saturated fat 0.143g 2.336g 10%
Vitamin B1 0.052mg 0.17mg 10%
Vitamin E 0.14mg 1.67mg 10%
Sodium 4mg 210mg 9%
Vitamin K 0.7µg 11.2µg 9%
Vitamin B6 0.299mg 0.372mg 6%
Vitamin A 56µg 0µg 6%
Vitamin B5 0.26mg 0.58mg 6%
Fiber 2.3g 3.8g 6%
Copper 0.081mg 0.124mg 5%
Choline 13.5mg 36.8mg 4%
Protein 1.3g 3.43g 4%
Zinc 0.14mg 0.5mg 3%
Iron 0.6mg 0.81mg 3%
Carbs 31.89g 41.44g 3%
Potassium 499mg 579mg 2%
Calcium 3mg 18mg 2%
Folate 22µg 30µg 2%
Selenium 1.5µg 0.9µg 1%
Vitamin B2 0.054mg 0.039mg 1%
Net carbs 29.59g 37.64g N/A
Magnesium 37mg 35mg 0%
Sugar 15g 0.3g N/A
Trans fat 0g 0.06g 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 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +69.3%
Contains more ProteinProtein +163.8%
Contains more FatsFats +3881.1%
Contains more CarbsCarbs +29.9%
Contains more OtherOther +59.5%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +18553.1%
Contains more Poly. FatPolyunsaturated fat +7723.2%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.