Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Asparagus

Plantain raw vs. Asparagus — In-Depth Nutrition Comparison

Compare

How are plantain raw and asparagus different?

  • Plantain raw is richer in vitamin B6, vitamin C, potassium, and vitamin A, while asparagus is higher in vitamin K, iron, copper, vitamin B1, folate, and vitamin B2.
  • Asparagus covers your daily need for vitamin K, 34% more than plantain raw.
  • Plantain raw contains 3 times more vitamin B6 than asparagus. Plantain raw contains 0.299mg of vitamin B6, while asparagus contains 0.091mg.

Plantains, raw and Asparagus, raw types were used in this article.

Infographic

Plantain raw vs Asparagus 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% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +164.3%
Contains more PotassiumPotassium +147%
Contains more CalciumCalcium +700%
Contains more IronIron +256.7%
Contains more CopperCopper +133.3%
Contains more ZincZinc +285.7%
Contains more PhosphorusPhosphorus +52.9%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +53.3%

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%
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +228.6%
Contains more Vitamin AVitamin A +47.4%
Contains more Vitamin B6Vitamin B6 +228.6%
Contains more Vitamin EVitamin E +707.1%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +161.1%
Contains more Vitamin B3Vitamin B3 +42.6%
Contains more Vitamin KVitamin K +5842.9%
Contains more FolateFolate +136.4%
Contains more CholineCholine +18.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.274mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Asparagus DV% diff.
Vitamin K 0.7µg 41.6µg 34%
Iron 0.6mg 2.14mg 19%
Vitamin B6 0.299mg 0.091mg 16%
Vitamin C 18.4mg 5.6mg 14%
Copper 0.081mg 0.189mg 12%
Carbs 31.89g 3.88g 9%
Potassium 499mg 202mg 9%
Vitamin B1 0.052mg 0.143mg 8%
Folate 22µg 52µg 8%
Vitamin B2 0.054mg 0.141mg 7%
Manganese 0.158mg 7%
Vitamin E 0.14mg 1.13mg 7%
Calories 122kcal 20kcal 5%
Magnesium 37mg 14mg 5%
Zinc 0.14mg 0.54mg 4%
Phosphorus 34mg 52mg 3%
Protein 1.3g 2.2g 2%
Vitamin A 56µg 38µg 2%
Vitamin B3 0.686mg 0.978mg 2%
Calcium 3mg 24mg 2%
Fructose 1g 1%
Selenium 1.5µg 2.3µg 1%
Fiber 2.3g 2.1g 1%
Fats 0.37g 0.12g 0%
Net carbs 29.59g 1.78g N/A
Sugar 15g 1.88g N/A
Sodium 4mg 2mg 0%
Vitamin B5 0.26mg 0.274mg 0%
Choline 13.5mg 16mg 0%
Saturated fat 0.143g 0.04g 0%
Monounsaturated fat 0.032g 0g 0%
Polyunsaturated fat 0.069g 0.05g 0%
Tryptophan 0.015mg 0.027mg 0%
Threonine 0.034mg 0.084mg 0%
Isoleucine 0.036mg 0.075mg 0%
Leucine 0.059mg 0.128mg 0%
Lysine 0.06mg 0.104mg 0%
Methionine 0.017mg 0.031mg 0%
Phenylalanine 0.044mg 0.075mg 0%
Valine 0.046mg 0.115mg 0%
Histidine 0.064mg 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +208.3%
Contains more CarbsCarbs +721.9%
Contains more OtherOther +100%
Contains more ProteinProtein +69.2%
Contains more WaterWater +42.8%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +38%
Contains less Sat. FatSaturated fat -72%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.