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  6. Plantain raw vs. Juice

Plantain raw vs. Juice — In-Depth Nutrition Comparison

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What are the differences between plantain raw and juice?

  • Plantain raw is higher in vitamin A, potassium, fiber, magnesium, copper, and iron, yet juice is higher in vitamin B2, vitamin B1, vitamin B3, and vitamin B6.
  • Juice's daily need coverage for vitamin B2 is 29% more.
  • Plantain raw has 26 times more vitamin A than juice. While plantain raw has 1127IU of vitamin A, juice has only 44IU.
  • The glycemic index of plantain raw is lower.

We used Plantains, raw and Beverages, Orange juice drink types in this article.

Infographic

Plantain raw vs Juice 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%
Juice
Juice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +1133.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +1088.1%
Contains more IronIron +445.5%
Contains more CopperCopper +350%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +750%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -50%

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%
Juice
Juice
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +22.7%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B5Vitamin B5 +333.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +450%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +630.8%
Contains more Vitamin B2Vitamin B2 +696.3%
Contains more Vitamin B3Vitamin B3 +628.9%
Contains more Vitamin B6Vitamin B6 +67.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Juice DV% diff.
Vitamin B2 0.054mg 0.43mg 29%
Vitamin B3 0.686mg 5mg 27%
Vitamin B1 0.052mg 0.38mg 27%
Vitamin B6 0.299mg 0.5mg 15%
Potassium 499mg 42mg 13%
Magnesium 37mg 3mg 8%
Fiber 2.3g 0.2g 8%
Copper 0.081mg 0.018mg 7%
Vitamin A 56µg 2µg 6%
Carbs 31.89g 13.41g 6%
Iron 0.6mg 0.11mg 6%
Folate 22µg 4µg 5%
Vitamin C 18.4mg 15mg 4%
Vitamin B5 0.26mg 0.06mg 4%
Phosphorus 34mg 4mg 4%
Selenium 1.5µg 0µg 3%
Calories 122kcal 54kcal 3%
Choline 13.5mg 2%
Protein 1.3g 0.2g 2%
Vitamin E 0.14mg 0.02mg 1%
Vitamin K 0.7µg 0µg 1%
Fats 0.37g 0g 1%
Saturated fat 0.143g 0g 1%
Zinc 0.14mg 0.02mg 1%
Net carbs 29.59g 13.21g N/A
Calcium 3mg 2mg 0%
Sugar 15g 9.36g N/A
Sodium 4mg 2mg 0%
Manganese 0.007mg 0%
Monounsaturated fat 0.032g 0.01g 0%
Polyunsaturated fat 0.069g 0.01g 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%

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
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +550%
Contains more FatsFats +∞%
Contains more CarbsCarbs +137.8%
Contains more OtherOther +510.5%
Contains more WaterWater +32%

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
Juice
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +220%
Contains more Poly. FatPolyunsaturated fat +590%
Contains less Sat. FatSaturated fat -100%

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.