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  6. Plantain raw vs. Lettuce

Plantain raw vs. Lettuce — In-Depth Nutrition Comparison

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Significant differences between plantain raw and lettuce

  • Plantain raw has more vitamin B6, vitamin C, potassium, copper, and magnesium; however, lettuce is richer in vitamin A and vitamin K.
  • Lettuce covers your daily vitamin A needs 126% more than plantain raw.
  • Lettuce has 3 times less vitamin B6 than plantain raw. Plantain raw has 0.299mg of vitamin B6, while lettuce has 0.09mg.

Specific food types used in this comparison are Plantains, raw and Lettuce, green leaf, raw.

Infographic

Plantain raw vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +184.6%
Contains more PotassiumPotassium +157.2%
Contains more CopperCopper +179.3%
Contains more PhosphorusPhosphorus +17.2%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +1100%
Contains more IronIron +43.3%
Contains more ZincZinc +28.6%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B3Vitamin B3 +82.9%
Contains more Vitamin B5Vitamin B5 +94%
Contains more Vitamin B6Vitamin B6 +232.2%
Contains more Vitamin AVitamin A +560.7%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin B1Vitamin B1 +34.6%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin KVitamin K +17942.9%
Contains more FolateFolate +72.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.6mg

All nutrients comparison - raw data values

Nutrient Plantain raw Lettuce DV% diff.
Vitamin K 0.7µg 126.3µg 105%
Vitamin A 56µg 370µg 35%
Vitamin B6 0.299mg 0.09mg 16%
Manganese 0.25mg 11%
Vitamin C 18.4mg 9.2mg 10%
Carbs 31.89g 2.87g 10%
Potassium 499mg 194mg 9%
Copper 0.081mg 0.029mg 6%
Magnesium 37mg 13mg 6%
Calories 122kcal 15kcal 5%
Folate 22µg 38µg 4%
Fiber 2.3g 1.3g 4%
Iron 0.6mg 0.86mg 3%
Vitamin B5 0.26mg 0.134mg 3%
Calcium 3mg 36mg 3%
Vitamin B3 0.686mg 0.375mg 2%
Vitamin B2 0.054mg 0.08mg 2%
Selenium 1.5µg 0.6µg 2%
Vitamin B1 0.052mg 0.07mg 2%
Vitamin E 0.14mg 0.22mg 1%
Saturated fat 0.143g 0.02g 1%
Fructose 0.43g 1%
Sodium 4mg 28mg 1%
Phosphorus 34mg 29mg 1%
Protein 1.3g 1.36g 0%
Fats 0.37g 0.15g 0%
Net carbs 29.59g 1.57g N/A
Sugar 15g 0.78g N/A
Zinc 0.14mg 0.18mg 0%
Choline 13.5mg 13.6mg 0%
Monounsaturated fat 0.032g 0.006g 0%
Polyunsaturated fat 0.069g 0.082g 0%
Tryptophan 0.015mg 0.009mg 0%
Threonine 0.034mg 0.059mg 0%
Isoleucine 0.036mg 0.084mg 0%
Leucine 0.059mg 0.079mg 0%
Lysine 0.06mg 0.084mg 0%
Methionine 0.017mg 0.016mg 0%
Phenylalanine 0.044mg 0.055mg 0%
Valine 0.046mg 0.07mg 0%
Histidine 0.064mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more FatsFats +146.7%
Contains more CarbsCarbs +1011.1%
Contains more OtherOther +81.3%
Contains more WaterWater +45.5%
~equal in Protein ~1.36g

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +433.3%
Contains less Sat. FatSaturated fat -86%
Contains more Poly. FatPolyunsaturated fat +18.8%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.