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  6. Plantain raw vs. Lentil soup

Plantain raw vs. Lentil soup — In-Depth Nutrition Comparison

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The main differences between plantain raw and lentil soup

  • Plantain raw is richer in vitamin A, vitamin C, vitamin B6, potassium, and magnesium, yet lentil soup is richer in iron and phosphorus.
  • Daily need coverage for sodium for lentil soup is 23% higher.
  • Plantain raw contains 11 times more vitamin C than lentil soup. Plantain raw contains 18.4mg of vitamin C, while lentil soup contains 1.7mg.
  • Plantain raw contains less sodium.

Food types used in this article are Plantains, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Plantain raw vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +311.1%
Contains more PotassiumPotassium +246.5%
Contains more CopperCopper +15.7%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +466.7%
Contains more IronIron +78.3%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +117.6%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +982.4%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +25.9%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B6Vitamin B6 +232.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +34.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~20µg

All nutrients comparison - raw data values

Nutrient Plantain raw Lentil soup DV% diff.
Sodium 4mg 532mg 23%
Vitamin C 18.4mg 1.7mg 19%
Vitamin B6 0.299mg 0.09mg 16%
Potassium 499mg 144mg 10%
Fiber 2.3g 9%
Carbs 31.89g 8.16g 8%
Magnesium 37mg 9mg 7%
Phosphorus 34mg 74mg 6%
Iron 0.6mg 1.07mg 6%
Manganese 0.12mg 5%
Vitamin B12 0µg 0.12µg 5%
Vitamin A 56µg 7µg 5%
Protein 1.3g 3.74g 5%
Calories 122kcal 56kcal 3%
Selenium 1.5µg 0.3µg 2%
Choline 13.5mg 2%
Vitamin B5 0.26mg 0.14mg 2%
Vitamin B1 0.052mg 0.07mg 2%
Vitamin E 0.14mg 1%
Vitamin K 0.7µg 1%
Monounsaturated fat 0.032g 0.52g 1%
Zinc 0.14mg 0.3mg 1%
Fats 0.37g 1.12g 1%
Folate 22µg 20µg 1%
Saturated fat 0.143g 0.45g 1%
Cholesterol 0mg 3mg 1%
Calcium 3mg 17mg 1%
Vitamin B3 0.686mg 0.545mg 1%
Vitamin B2 0.054mg 0.045mg 1%
Copper 0.081mg 0.07mg 1%
Net carbs 29.59g 8.16g N/A
Sugar 15g N/A
Polyunsaturated fat 0.069g 0.13g 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more CarbsCarbs +290.8%
Contains more ProteinProtein +187.7%
Contains more FatsFats +202.7%
Contains more WaterWater +31.4%
~equal in Other ~1.23g

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -68.2%
Contains more Mono. FatMonounsaturated fat +1525%
Contains more Poly. FatPolyunsaturated fat +88.4%

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.