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  6. Plantain raw vs. Corn raw

Plantain raw vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between plantain raw and corn raw

  • Plantain raw is richer in vitamin A, vitamin B6, vitamin C, and potassium, yet corn raw is richer in vitamin B5, vitamin B1, phosphorus, and vitamin B3.
  • Daily need coverage for vitamin A for plantain raw is 19% higher.
  • Plantain raw contains 3 times more vitamin B6 than corn raw. Plantain raw contains 0.299mg of vitamin B6, while corn raw contains 0.093mg.
  • Plantain raw has a lower glycemic index than corn raw.

Food types used in this article are Plantains, raw and Corn, sweet, yellow, raw.

Infographic

Plantain raw vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +84.8%
Contains more IronIron +15.4%
Contains more CopperCopper +50%
Contains less SodiumSodium -73.3%
Contains more SeleniumSelenium +150%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +161.8%
~equal in Magnesium ~37mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +170.6%
Contains more Vitamin AVitamin A +522.2%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B6Vitamin B6 +221.5%
Contains more Vitamin KVitamin K +133.3%
Contains more Vitamin B1Vitamin B1 +198.1%
Contains more Vitamin B3Vitamin B3 +158%
Contains more Vitamin B5Vitamin B5 +175.8%
Contains more FolateFolate +90.9%
Contains more CholineCholine +70.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Corn raw DV% diff.
Vitamin B6 0.299mg 0.093mg 16%
Vitamin C 18.4mg 6.8mg 13%
Vitamin B5 0.26mg 0.717mg 9%
Vitamin B1 0.052mg 0.155mg 9%
Phosphorus 34mg 89mg 8%
Potassium 499mg 270mg 7%
Manganese 0.163mg 7%
Vitamin B3 0.686mg 1.77mg 7%
Folate 22µg 42µg 5%
Vitamin A 56µg 9µg 5%
Carbs 31.89g 18.7g 4%
Protein 1.3g 3.27g 4%
Copper 0.081mg 0.054mg 3%
Zinc 0.14mg 0.46mg 3%
Polyunsaturated fat 0.069g 0.487g 3%
Fructose 1.94g 2%
Choline 13.5mg 23mg 2%
Selenium 1.5µg 0.6µg 2%
Calories 122kcal 86kcal 2%
Starch 5.7g 2%
Fats 0.37g 1.35g 2%
Fiber 2.3g 2g 1%
Iron 0.6mg 0.52mg 1%
Saturated fat 0.143g 0.325g 1%
Monounsaturated fat 0.032g 0.432g 1%
Net carbs 29.59g 16.7g N/A
Magnesium 37mg 37mg 0%
Calcium 3mg 2mg 0%
Sugar 15g 6.26g N/A
Sodium 4mg 15mg 0%
Vitamin E 0.14mg 0.07mg 0%
Vitamin B2 0.054mg 0.055mg 0%
Vitamin K 0.7µg 0.3µg 0%
Tryptophan 0.015mg 0.023mg 0%
Threonine 0.034mg 0.129mg 0%
Isoleucine 0.036mg 0.129mg 0%
Leucine 0.059mg 0.348mg 0%
Lysine 0.06mg 0.137mg 0%
Methionine 0.017mg 0.067mg 0%
Phenylalanine 0.044mg 0.15mg 0%
Valine 0.046mg 0.185mg 0%
Histidine 0.064mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more CarbsCarbs +70.5%
Contains more OtherOther +84.1%
Contains more ProteinProtein +151.5%
Contains more FatsFats +264.9%
Contains more WaterWater +16.5%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -56%
Contains more Mono. FatMonounsaturated fat +1250%
Contains more Poly. FatPolyunsaturated fat +605.8%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.