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  6. Plantain raw vs. Goat cheese

Plantain raw vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between plantain raw and goat cheese

  • Plantain raw is richer in vitamin C and vitamin B6, yet goat cheese is richer in copper, phosphorus, vitamin B2, calcium, and iron.
  • Daily need coverage for saturated fat for goat cheese is 102% higher.
  • Plantain raw contains less sodium.
  • Goat cheese has a lower glycemic index than plantain raw.

Food types used in this article are Plantains, raw and Cheese, goat, semisoft type.

Infographic

Plantain raw vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +215.8%
Contains less SodiumSodium -99%
Contains more CalciumCalcium +9833.3%
Contains more IronIron +170%
Contains more CopperCopper +596.3%
Contains more ZincZinc +371.4%
Contains more PhosphorusPhosphorus +1002.9%
Contains more SeleniumSelenium +153.3%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B6Vitamin B6 +398.3%
Contains more FolateFolate +1000%
Contains more Vitamin AVitamin A +626.8%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +38.5%
Contains more Vitamin B2Vitamin B2 +1151.9%
Contains more Vitamin B3Vitamin B3 +67.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +257.1%
Contains more CholineCholine +14.1%

All nutrients comparison - raw data values

Nutrient Plantain raw Goat cheese DV% diff.
Saturated fat 0.143g 20.639g 93%
Copper 0.081mg 0.564mg 54%
Phosphorus 34mg 375mg 49%
Vitamin B2 0.054mg 0.676mg 48%
Fats 0.37g 29.84g 45%
Protein 1.3g 21.58g 41%
Vitamin A 56µg 407µg 39%
Calcium 3mg 298mg 30%
Cholesterol 0mg 79mg 26%
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.06mg 18%
Sodium 4mg 415mg 18%
Monounsaturated fat 0.032g 6.808g 17%
Iron 0.6mg 1.62mg 13%
Calories 122kcal 364kcal 12%
Carbs 31.89g 0.12g 11%
Potassium 499mg 158mg 10%
Fiber 2.3g 0g 9%
Vitamin B12 0µg 0.22µg 9%
Zinc 0.14mg 0.66mg 5%
Folate 22µg 2µg 5%
Polyunsaturated fat 0.069g 0.709g 4%
Selenium 1.5µg 3.8µg 4%
Manganese 0.093mg 4%
Vitamin D 0IU 22IU 3%
Vitamin B3 0.686mg 1.148mg 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 37mg 29mg 2%
Vitamin B1 0.052mg 0.072mg 2%
Vitamin K 0.7µg 2.5µg 2%
Vitamin E 0.14mg 0.26mg 1%
Vitamin B5 0.26mg 0.19mg 1%
Net carbs 29.59g 0.12g N/A
Sugar 15g 0.12g N/A
Choline 13.5mg 15.4mg 0%
Tryptophan 0.015mg 0.227mg 0%
Threonine 0.034mg 0.805mg 0%
Isoleucine 0.036mg 0.893mg 0%
Leucine 0.059mg 1.861mg 0%
Lysine 0.06mg 1.549mg 0%
Methionine 0.017mg 0.575mg 0%
Phenylalanine 0.044mg 0.859mg 0%
Valine 0.046mg 1.485mg 0%
Histidine 0.064mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +26475%
Contains more WaterWater +43.4%
Contains more ProteinProtein +1560%
Contains more FatsFats +7964.9%
Contains more OtherOther +153.4%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +21175%
Contains more Poly. FatPolyunsaturated fat +927.5%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.