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  6. Plantain raw vs. Glutinous rice

Plantain raw vs. Glutinous rice — In-Depth Nutrition Comparison

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Important differences between plantain raw and glutinous rice

  • Plantain raw has more vitamin A, vitamin B6, vitamin C, potassium, magnesium, iron, folate, and fiber; however, glutinous rice has more selenium.
  • Plantain raw's daily need coverage for vitamin A is 23% more.
  • Glutinous rice has a higher glycemic index than plantain raw.

The food varieties used in the comparison are Plantains, raw and Rice, white, glutinous, unenriched, cooked.

Infographic

Plantain raw vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +640%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +4890%
Contains more IronIron +328.6%
Contains more CopperCopper +65.3%
Contains more PhosphorusPhosphorus +325%
Contains less SodiumSodium -20%
Contains more ZincZinc +192.9%
Contains more SeleniumSelenium +273.3%

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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +315.4%
Contains more Vitamin B3Vitamin B3 +136.6%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin B6Vitamin B6 +1050%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2100%
Contains more CholineCholine +542.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Glutinous rice DV% diff.
Vitamin B6 0.299mg 0.026mg 21%
Vitamin C 18.4mg 0mg 20%
Potassium 499mg 10mg 14%
Manganese 0.262mg 11%
Magnesium 37mg 5mg 8%
Selenium 1.5µg 5.6µg 7%
Vitamin A 56µg 0µg 6%
Iron 0.6mg 0.14mg 6%
Folate 22µg 1µg 5%
Fiber 2.3g 1g 5%
Carbs 31.89g 21.09g 4%
Copper 0.081mg 0.049mg 4%
Phosphorus 34mg 8mg 4%
Vitamin B2 0.054mg 0.013mg 3%
Vitamin B1 0.052mg 0.02mg 3%
Zinc 0.14mg 0.41mg 2%
Vitamin B3 0.686mg 0.29mg 2%
Choline 13.5mg 2.1mg 2%
Vitamin K 0.7µg 0µg 1%
Vitamin B5 0.26mg 0.215mg 1%
Calories 122kcal 97kcal 1%
Protein 1.3g 2.02g 1%
Vitamin E 0.14mg 0.04mg 1%
Fats 0.37g 0.19g 0%
Net carbs 29.59g 20.09g N/A
Calcium 3mg 2mg 0%
Sugar 15g 0.05g N/A
Sodium 4mg 5mg 0%
Saturated fat 0.143g 0.039g 0%
Monounsaturated fat 0.032g 0.07g 0%
Polyunsaturated fat 0.069g 0.069g 0%
Tryptophan 0.015mg 0.023mg 0%
Threonine 0.034mg 0.072mg 0%
Isoleucine 0.036mg 0.087mg 0%
Leucine 0.059mg 0.167mg 0%
Lysine 0.06mg 0.073mg 0%
Methionine 0.017mg 0.047mg 0%
Phenylalanine 0.044mg 0.108mg 0%
Valine 0.046mg 0.123mg 0%
Histidine 0.064mg 0.047mg 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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more FatsFats +94.7%
Contains more CarbsCarbs +51.2%
Contains more OtherOther +1557.1%
Contains more ProteinProtein +55.4%
Contains more WaterWater +17.4%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Mono. FatMonounsaturated fat +118.8%
~equal in Polyunsaturated fat ~0.069g

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.