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Plantain raw vs. Ginger — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and ginger

  • Plantain raw has more vitamin A, vitamin C, and vitamin B6; however, ginger is higher in copper.
  • Plantain raw covers your daily need for vitamin A, 23% more than ginger.
  • Plantain raw has 9 times more sugar than ginger. While plantain raw has 15g of sugar, ginger has only 1.7g.
  • The glycemic index of plantain raw is higher.

These are the specific foods used in this comparison Plantains, raw and Ginger root, raw.

Infographic

Plantain raw vs Ginger 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%
Ginger
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more PotassiumPotassium +20.2%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +16.2%
Contains more CalciumCalcium +433.3%
Contains more CopperCopper +179%
Contains more ZincZinc +142.9%
~equal in Iron ~0.6mg
~equal in Phosphorus ~34mg

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%
Ginger
2
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin CVitamin C +268%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +108%
Contains more Vitamin B2Vitamin B2 +58.8%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin B6Vitamin B6 +86.9%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +85.7%
Contains more CholineCholine +113.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.75mg
~equal in Vitamin B12 ~0µg

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
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more CarbsCarbs +79.5%
Contains more OtherOther +50.6%
Contains more ProteinProtein +40%
Contains more FatsFats +102.7%
Contains more WaterWater +20.8%

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
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains less Sat. FatSaturated fat -29.6%
Contains more Mono. FatMonounsaturated fat +381.3%
Contains more Poly. FatPolyunsaturated fat +123.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Ginger
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Ginger DV% diff.
Copper 0.081mg 0.226mg 16%
Vitamin C 18.4mg 5mg 15%
Vitamin B6 0.299mg 0.16mg 11%
Manganese 0.229mg 10%
Vitamin A 56µg 0µg 6%
Carbs 31.89g 17.77g 5%
Choline 13.5mg 28.8mg 3%
Folate 22µg 11µg 3%
Calories 122kcal 80kcal 2%
Vitamin B2 0.054mg 0.034mg 2%
Zinc 0.14mg 0.34mg 2%
Vitamin B1 0.052mg 0.025mg 2%
Potassium 499mg 415mg 2%
Fiber 2.3g 2g 1%
Vitamin B5 0.26mg 0.203mg 1%
Polyunsaturated fat 0.069g 0.154g 1%
Fats 0.37g 0.75g 1%
Vitamin K 0.7µg 0.1µg 1%
Vitamin E 0.14mg 0.26mg 1%
Selenium 1.5µg 0.7µg 1%
Protein 1.3g 1.82g 1%
Calcium 3mg 16mg 1%
Magnesium 37mg 43mg 1%
Net carbs 29.59g 15.77g N/A
Iron 0.6mg 0.6mg 0%
Sugar 15g 1.7g N/A
Phosphorus 34mg 34mg 0%
Sodium 4mg 13mg 0%
Vitamin B3 0.686mg 0.75mg 0%
Saturated fat 0.143g 0.203g 0%
Monounsaturated fat 0.032g 0.154g 0%
Tryptophan 0.015mg 0.012mg 0%
Threonine 0.034mg 0.036mg 0%
Isoleucine 0.036mg 0.051mg 0%
Leucine 0.059mg 0.074mg 0%
Lysine 0.06mg 0.057mg 0%
Methionine 0.017mg 0.013mg 0%
Phenylalanine 0.044mg 0.045mg 0%
Valine 0.046mg 0.073mg 0%
Histidine 0.064mg 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Ginger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Plantain raw
9%
Ginger
Minerals Daily Need Coverage Score
15%
Plantain raw
23%
Ginger

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 0.06g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.5)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 13.3g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.