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Plantain raw vs. Instant coffee — In-Depth Nutrition Comparison

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Important differences between plantain raw and instant coffee

  • Instant coffee has less vitamin B6, vitamin A, vitamin C, potassium, fiber, magnesium, copper, iron, folate, and vitamin B5.
  • Plantain raw's daily need coverage for vitamin B6 is 23% more.
  • Plantain raw has a higher glycemic index than instant coffee.

The food varieties used in the comparison are Plantains, raw and Beverages, coffee, instant, regular, prepared with water.

Infographic

Plantain raw vs Instant coffee 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 2.9% 1.2% 2.6% 1.5% 3.7% 0.27% 1.3% 0.52% 2% 0.55%
Contains more MagnesiumMagnesium +825%
Contains more PotassiumPotassium +1563.3%
Contains more IronIron +1400%
Contains more CopperCopper +636.4%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +1033.3%
Contains more SeleniumSelenium +1400%
Contains more CalciumCalcium +33.3%
~equal in Sodium ~4mg

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% 0% 0% 0.23% 4.4% 0.06% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +5300%
Contains more Vitamin B3Vitamin B3 +190.7%
Contains more Vitamin B5Vitamin B5 +25900%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~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
99%
Protein: 0.1 g
Fats: 0 g
Carbs: 0.34 g
Water: 99.09 g
Other: 0.47 g
Contains more ProteinProtein +1200%
Contains more FatsFats +∞%
Contains more CarbsCarbs +9279.4%
Contains more OtherOther +146.8%
Contains more WaterWater +51.8%

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
50% 50%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.002 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3350%
Contains less Sat. FatSaturated fat -98.6%

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 Instant coffee
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Instant coffee DV% diff.
Vitamin B6 0.299mg 0mg 23%
Vitamin C 18.4mg 0mg 20%
Potassium 499mg 30mg 14%
Carbs 31.89g 0.34g 11%
Fiber 2.3g 0g 9%
Magnesium 37mg 4mg 8%
Copper 0.081mg 0.011mg 8%
Caffeine 0mg 26mg 7%
Iron 0.6mg 0.04mg 7%
Folate 22µg 0µg 6%
Vitamin A 56µg 0µg 6%
Calories 122kcal 2kcal 6%
Vitamin B5 0.26mg 0.001mg 5%
Vitamin B1 0.052mg 0mg 4%
Phosphorus 34mg 3mg 4%
Vitamin B2 0.054mg 0.001mg 4%
Selenium 1.5µg 0.1µg 3%
Vitamin B3 0.686mg 0.236mg 3%
Choline 13.5mg 2%
Protein 1.3g 0.1g 2%
Saturated fat 0.143g 0.002g 1%
Zinc 0.14mg 0.01mg 1%
Vitamin K 0.7µg 0µg 1%
Fats 0.37g 0g 1%
Vitamin E 0.14mg 0mg 1%
Manganese 0.015mg 1%
Net carbs 29.59g 0.34g N/A
Calcium 3mg 4mg 0%
Sugar 15g 0g N/A
Sodium 4mg 4mg 0%
Monounsaturated fat 0.032g 0g 0%
Polyunsaturated fat 0.069g 0.002g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Instant coffee
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
0%
Instant coffee
Minerals Daily Need Coverage Score
15%
Plantain raw
2%
Instant coffee

Comparison summary

Which food is richer in minerals?
Plantain raw
Plantain raw is relatively richer in minerals
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $1)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Instant coffee
Instant coffee is lower in Sugar (difference - 15g)
Which food is lower in Saturated fat?
Instant coffee
Instant coffee is lower in Saturated fat (difference - 0.141g)
Which food is lower in glycemic index?
Instant coffee
Instant coffee is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 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. Instant coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174130/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.