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Plantain raw vs. Malt — In-Depth Nutrition Comparison

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A recap on differences between plantain raw and malt

  • Plantain raw is higher in vitamin A, vitamin C, vitamin B6, potassium, and fiber, yet malt is higher in vitamin B12, vitamin B2, calcium, and phosphorus.
  • Plantain raw covers your daily vitamin A needs 21% more than malt.
  • Plantain raw contains 184 times more vitamin C than malt. While plantain raw contains 18.4mg of vitamin C, malt contains only 0.1mg.
  • The amount of saturated fat in plantain raw is lower.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Plantains, raw and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk.

Infographic

Plantain raw vs Malt 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%
Malt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +190.1%
Contains more IronIron +185.7%
Contains more CopperCopper +118.9%
Contains less SodiumSodium -93.3%
Contains more CalciumCalcium +3166.7%
Contains more ZincZinc +192.9%
Contains more PhosphorusPhosphorus +167.6%
Contains more SeleniumSelenium +260%

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%
Malt
3
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Contains more Vitamin CVitamin C +18300%
Contains more Vitamin AVitamin A +115.4%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B3Vitamin B3 +164.9%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +144.4%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +240.7%
Contains more Vitamin B5Vitamin B5 +36.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.054mg

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
Malt
3
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more CarbsCarbs +184.7%
Contains more OtherOther +45%
Contains more ProteinProtein +159.2%
Contains more FatsFats +789.2%
Contains more WaterWater +24.6%

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
Malt
2
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +2484.4%
Contains more Poly. FatPolyunsaturated fat +201.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Malt
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Malt DV% diff.
Vitamin C 18.4mg 0.1mg 20%
Vitamin B6 0.299mg 0.046mg 19%
Vitamin B12 0µg 0.42µg 18%
Calcium 3mg 98mg 10%
Potassium 499mg 172mg 10%
Vitamin B2 0.054mg 0.184mg 10%
Saturated fat 0.143g 1.883g 8%
Phosphorus 34mg 91mg 8%
Carbs 31.89g 11.2g 7%
Fiber 2.3g 0.5g 7%
Selenium 1.5µg 5.4µg 7%
Iron 0.6mg 0.21mg 5%
Copper 0.081mg 0.037mg 5%
Magnesium 37mg 15mg 5%
Fats 0.37g 3.29g 4%
Protein 1.3g 3.37g 4%
Cholesterol 0mg 10mg 3%
Manganese 0.08mg 3%
Folate 22µg 9µg 3%
Vitamin A 56µg 26µg 3%
Vitamin B3 0.686mg 0.259mg 3%
Vitamin B5 0.26mg 0.354mg 2%
Calories 122kcal 85kcal 2%
Zinc 0.14mg 0.41mg 2%
Sodium 4mg 60mg 2%
Monounsaturated fat 0.032g 0.827g 2%
Choline 13.5mg 2%
Polyunsaturated fat 0.069g 0.208g 1%
Caffeine 0mg 3mg 1%
Vitamin E 0.14mg 0.06mg 1%
Net carbs 29.59g 10.7g N/A
Sugar 15g 6.68g N/A
Vitamin B1 0.052mg 0.054mg 0%
Vitamin K 0.7µg 0.3µg 0%
Tryptophan 0.015mg 0.074mg 0%
Threonine 0.034mg 0.143mg 0%
Isoleucine 0.036mg 0.165mg 0%
Leucine 0.059mg 0.268mg 0%
Lysine 0.06mg 0.142mg 0%
Methionine 0.017mg 0.074mg 0%
Phenylalanine 0.044mg 0.15mg 0%
Valine 0.046mg 0.193mg 0%
Histidine 0.064mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Malt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Plantain raw
13%
Malt
Minerals Daily Need Coverage Score
15%
Plantain raw
17%
Malt

Comparison summary

Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 1.74g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $1)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Malt
Malt is lower in Sugar (difference - 8.32g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.