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  6. Plantain raw vs. Gouda cheese

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

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How are plantain raw and gouda cheese different?

  • Plantain raw is higher in vitamin C; however, gouda cheese is richer in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2.
  • Daily need coverage for saturated fat for gouda cheese is 87% higher.
  • Plantain raw has less saturated fat.
  • Gouda cheese has a lower glycemic index (0) than plantain raw (37).

Plantains, raw and Cheese, gouda are the varieties used in this article.

Infographic

Plantain raw vs Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +312.4%
Contains more IronIron +150%
Contains more CopperCopper +125%
Contains less SodiumSodium -99.5%
Contains more CalciumCalcium +23233.3%
Contains more ZincZinc +2685.7%
Contains more PhosphorusPhosphorus +1505.9%
Contains more SeleniumSelenium +866.7%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B3Vitamin B3 +988.9%
Contains more Vitamin B6Vitamin B6 +273.8%
Contains more Vitamin AVitamin A +194.6%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +518.5%
Contains more Vitamin B5Vitamin B5 +30.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +228.6%
Contains more CholineCholine +14.1%
~equal in Folate ~21µg

All nutrients comparison - raw data values

Nutrient Plantain raw Gouda cheese DV% diff.
Saturated fat 0.143g 17.614g 79%
Phosphorus 34mg 546mg 73%
Calcium 3mg 700mg 70%
Vitamin B12 0µg 1.54µg 64%
Protein 1.3g 24.94g 47%
Fats 0.37g 27.44g 42%
Cholesterol 0mg 114mg 38%
Sodium 4mg 819mg 35%
Zinc 0.14mg 3.9mg 34%
Selenium 1.5µg 14.5µg 24%
Vitamin B2 0.054mg 0.334mg 22%
Vitamin C 18.4mg 0mg 20%
Monounsaturated fat 0.032g 7.747g 19%
Vitamin B6 0.299mg 0.08mg 17%
Vitamin A 56µg 165µg 12%
Calories 122kcal 356kcal 12%
Potassium 499mg 121mg 11%
Carbs 31.89g 2.22g 10%
Fiber 2.3g 0g 9%
Iron 0.6mg 0.24mg 5%
Copper 0.081mg 0.036mg 5%
Vitamin B3 0.686mg 0.063mg 4%
Polyunsaturated fat 0.069g 0.657g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin B1 0.052mg 0.03mg 2%
Vitamin B5 0.26mg 0.34mg 2%
Magnesium 37mg 29mg 2%
Vitamin E 0.14mg 0.24mg 1%
Vitamin K 0.7µg 2.3µg 1%
Net carbs 29.59g 2.22g N/A
Sugar 15g 2.22g N/A
Manganese 0.011mg 0%
Folate 22µg 21µg 0%
Choline 13.5mg 15.4mg 0%
Tryptophan 0.015mg 0.352mg 0%
Threonine 0.034mg 0.93mg 0%
Isoleucine 0.036mg 1.306mg 0%
Leucine 0.059mg 2.564mg 0%
Lysine 0.06mg 2.654mg 0%
Methionine 0.017mg 0.719mg 0%
Phenylalanine 0.044mg 1.431mg 0%
Valine 0.046mg 1.806mg 0%
Histidine 0.064mg 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +1336.5%
Contains more WaterWater +57.5%
Contains more ProteinProtein +1818.5%
Contains more FatsFats +7316.2%
Contains more OtherOther +239.7%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +24109.4%
Contains more Poly. FatPolyunsaturated fat +852.2%

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.