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  6. Plantain raw vs. Graham cracker

Plantain raw vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between Plantain raw and Graham cracker

  • Plantain raw has more Vitamin C, and Vitamin B6, however, Graham cracker is richer in Iron, Vitamin B3, Phosphorus, Vitamin B2, Vitamin B1, Folate, and Vitamin K.
  • Graham cracker covers your daily Iron needs 40% more than Plantain raw.
  • Plantain raw contains less Sodium.

Specific food types used in this comparison are Plantains, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Plantain raw vs Graham cracker 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.
Plantain raw
Plantain raw
2
:
8
Graham cracker
Graham cracker
Contains more Potassium +193.5%
Contains less Sodium -99.1%
Contains more Calcium +2466.7%
Contains more Iron +530%
Contains more Phosphorus +444.1%
Contains more Zinc +585.7%
Contains more Copper +109.9%
Contains more Selenium +320%
Equal in Magnesium - 40
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Potassium +193.5%
Contains less Sodium -99.1%
Contains more Calcium +2466.7%
Contains more Iron +530%
Contains more Phosphorus +444.1%
Contains more Zinc +585.7%
Contains more Copper +109.9%
Contains more Selenium +320%
Equal in Magnesium - 40

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.
Plantain raw
Plantain raw
3
:
7
Graham cracker
Graham cracker
Contains more Vitamin A +56250%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +91.7%
Contains more Vitamin E +978.6%
Contains more Vitamin B1 +409.6%
Contains more Vitamin B2 +487%
Contains more Vitamin B3 +547.1%
Contains more Vitamin B5 +61.5%
Contains more Folate +313.6%
Contains more Vitamin K +1942.9%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin A +56250%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +91.7%
Contains more Vitamin E +978.6%
Contains more Vitamin B1 +409.6%
Contains more Vitamin B2 +487%
Contains more Vitamin B3 +547.1%
Contains more Vitamin B5 +61.5%
Contains more Folate +313.6%
Contains more Vitamin K +1942.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
4
Graham cracker
Graham cracker
Contains more Water +1825.7%
Contains more Protein +414.6%
Contains more Fats +2764.9%
Contains more Carbs +143.5%
Contains more Other +43.1%
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more Water +1825.7%
Contains more Protein +414.6%
Contains more Fats +2764.9%
Contains more Carbs +143.5%
Contains more Other +43.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
2
Graham cracker
Graham cracker
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +7740.6%
Contains more Polyunsaturated fat +7708.7%
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +7740.6%
Contains more Polyunsaturated fat +7708.7%

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 Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Graham cracker Opinion
Net carbs 29.59g 74.26g Graham cracker
Protein 1.3g 6.69g Graham cracker
Fats 0.37g 10.6g Graham cracker
Carbs 31.89g 77.66g Graham cracker
Calories 122kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 15g 24.85g Plantain raw
Fiber 2.3g 3.4g Graham cracker
Calcium 3mg 77mg Graham cracker
Iron 0.6mg 3.78mg Graham cracker
Magnesium 37mg 40mg Graham cracker
Phosphorus 34mg 185mg Graham cracker
Potassium 499mg 170mg Plantain raw
Sodium 4mg 459mg Plantain raw
Zinc 0.14mg 0.96mg Graham cracker
Copper 0.081mg 0.17mg Graham cracker
Manganese 1.019mg Graham cracker
Selenium 1.5µg 6.3µg Graham cracker
Vitamin A 1127IU 2IU Plantain raw
Vitamin A RAE 56µg 0µg Plantain raw
Vitamin E 0.14mg 1.51mg Graham cracker
Vitamin C 18.4mg 0mg Plantain raw
Vitamin B1 0.052mg 0.265mg Graham cracker
Vitamin B2 0.054mg 0.317mg Graham cracker
Vitamin B3 0.686mg 4.439mg Graham cracker
Vitamin B5 0.26mg 0.42mg Graham cracker
Vitamin B6 0.299mg 0.156mg Plantain raw
Folate 22µg 91µg Graham cracker
Vitamin K 0.7µg 14.3µg Graham cracker
Tryptophan 0.015mg Plantain raw
Threonine 0.034mg Plantain raw
Isoleucine 0.036mg Plantain raw
Leucine 0.059mg Plantain raw
Lysine 0.06mg Plantain raw
Methionine 0.017mg Plantain raw
Phenylalanine 0.044mg Plantain raw
Valine 0.046mg Plantain raw
Histidine 0.064mg Plantain raw
Trans Fat 0g 0.055g Plantain raw
Saturated Fat 0.143g 1.633g Plantain raw
Monounsaturated Fat 0.032g 2.509g Graham cracker
Polyunsaturated fat 0.069g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Graham cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Plantain raw
35%
Graham cracker
Minerals Daily Need Coverage Score
15%
Plantain raw
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Plantain raw
Plantain raw is lower in Sugar (difference - 9.85g)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 455mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 1.49g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.