Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Lentil

Plantain raw vs. Lentil — In-Depth Nutrition Comparison

Compare

What are the differences between plantain raw and lentil?

  • Plantain raw is higher in vitamin A, vitamin C, and vitamin B6, yet lentil is higher in folate, iron, fiber, phosphorus, copper, zinc, and vitamin B1.
  • Lentil's daily need coverage for folate is 40% more.
  • Plantain raw has 141 times more vitamin A than lentil. While plantain raw has 1127IU of vitamin A, lentil has only 8IU.

We used Plantains, raw and Lentils, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Plantain raw vs Lentil 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%
Lentil
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more PotassiumPotassium +35.2%
Contains more CalciumCalcium +533.3%
Contains more IronIron +455%
Contains more CopperCopper +209.9%
Contains more ZincZinc +807.1%
Contains more PhosphorusPhosphorus +429.4%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +86.7%
~equal in Magnesium ~36mg

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%
Lentil
Lentil
7
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin CVitamin C +1126.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B6Vitamin B6 +68%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B2Vitamin B2 +35.2%
Contains more Vitamin B3Vitamin B3 +54.5%
Contains more Vitamin B5Vitamin B5 +145.4%
Contains more Vitamin KVitamin K +142.9%
Contains more FolateFolate +722.7%
Contains more CholineCholine +142.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Lentil DV% diff.
Folate 22µg 181µg 40%
Iron 0.6mg 3.33mg 34%
Fiber 2.3g 7.9g 22%
Manganese 0.494mg 21%
Phosphorus 34mg 180mg 21%
Vitamin C 18.4mg 1.5mg 19%
Copper 0.081mg 0.251mg 19%
Protein 1.3g 9.02g 15%
Zinc 0.14mg 1.27mg 10%
Vitamin B1 0.052mg 0.169mg 10%
Vitamin B6 0.299mg 0.178mg 9%
Vitamin B5 0.26mg 0.638mg 8%
Vitamin A 56µg 0µg 6%
Potassium 499mg 369mg 4%
Carbs 31.89g 20.13g 4%
Choline 13.5mg 32.7mg 3%
Vitamin B3 0.686mg 1.06mg 2%
Calcium 3mg 19mg 2%
Selenium 1.5µg 2.8µg 2%
Vitamin K 0.7µg 1.7µg 1%
Polyunsaturated fat 0.069g 0.175g 1%
Vitamin B2 0.054mg 0.073mg 1%
Calories 122kcal 116kcal 0%
Fats 0.37g 0.38g 0%
Net carbs 29.59g 12.23g N/A
Magnesium 37mg 36mg 0%
Sugar 15g 1.8g N/A
Sodium 4mg 2mg 0%
Vitamin E 0.14mg 0.11mg 0%
Saturated fat 0.143g 0.053g 0%
Monounsaturated fat 0.032g 0.064g 0%
Tryptophan 0.015mg 0.081mg 0%
Threonine 0.034mg 0.323mg 0%
Isoleucine 0.036mg 0.39mg 0%
Leucine 0.059mg 0.654mg 0%
Lysine 0.06mg 0.63mg 0%
Methionine 0.017mg 0.077mg 0%
Phenylalanine 0.044mg 0.445mg 0%
Valine 0.046mg 0.448mg 0%
Histidine 0.064mg 0.254mg 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
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more CarbsCarbs +58.4%
Contains more OtherOther +39.8%
Contains more ProteinProtein +593.8%
~equal in Fats ~0.38g
~equal in Water ~69.64g

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
Lentil
Lentil
3
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains less Sat. FatSaturated fat -62.9%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +153.6%

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.