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  6. Plantain raw vs. Margarine

Plantain raw vs. Margarine — In-Depth Nutrition Comparison

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The main differences between Plantain raw and Margarine

  • Plantain raw is richer in Vitamin B6, Vitamin C, Potassium, Fiber, Copper, and Magnesium, yet Margarine is richer in Vitamin A RAE, Vitamin K, and Vitamin E .
  • Daily need coverage for Vitamin A RAE from Margarine is 85% higher.
  • Plantain raw contains less Saturated Fat.

Food types used in this article are Plantains, raw and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Plantain raw vs Margarine 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.
Plantain raw
Plantain raw
7
:
1
Margarine
Margarine
Contains more Iron +900%
Contains more Magnesium +1133.3%
Contains more Phosphorus +580%
Contains more Potassium +2672.2%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -50%
Equal in Calcium - 3
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Contains more Iron +900%
Contains more Magnesium +1133.3%
Contains more Phosphorus +580%
Contains more Potassium +2672.2%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -50%
Equal in Calcium - 3

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.
Plantain raw
Plantain raw
7
:
4
Margarine
Margarine
Contains more Vitamin C +9100%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +45.9%
Contains more Vitamin B3 +2882.6%
Contains more Vitamin B6 +3222.2%
Contains more Folate +2100%
Contains more Vitamin A +217.4%
Contains more Vitamin E +6328.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +13185.7%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Contains more Vitamin C +9100%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +45.9%
Contains more Vitamin B3 +2882.6%
Contains more Vitamin B6 +3222.2%
Contains more Folate +2100%
Contains more Vitamin A +217.4%
Contains more Vitamin E +6328.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +13185.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
3
:
2
Margarine
Margarine
Contains more Protein +712.5%
Contains more Carbs +4455.7%
Contains more Water +295.2%
Contains more Fats +21713.5%
Contains more Other +64.7%
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more Protein +712.5%
Contains more Carbs +4455.7%
Contains more Water +295.2%
Contains more Fats +21713.5%
Contains more Other +64.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
2
Margarine
Margarine
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +121390.6%
Contains more Polyunsaturated fat +35120.3%
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +121390.6%
Contains more Polyunsaturated fat +35120.3%

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 Margarine
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Margarine Opinion
Net carbs 29.59g 0.7g Plantain raw
Protein 1.3g 0.16g Plantain raw
Fats 0.37g 80.71g Margarine
Carbs 31.89g 0.7g Plantain raw
Calories 122kcal 717kcal Margarine
Sugar 15g 0g Margarine
Fiber 2.3g 0g Plantain raw
Calcium 3mg 3mg
Iron 0.6mg 0.06mg Plantain raw
Magnesium 37mg 3mg Plantain raw
Phosphorus 34mg 5mg Plantain raw
Potassium 499mg 18mg Plantain raw
Sodium 4mg 2mg Margarine
Zinc 0.14mg 0mg Plantain raw
Copper 0.081mg 0mg Plantain raw
Selenium 1.5µg 0µg Plantain raw
Vitamin A 1127IU 3577IU Margarine
Vitamin A RAE 56µg 819µg Margarine
Vitamin E 0.14mg 9mg Margarine
Vitamin C 18.4mg 0.2mg Plantain raw
Vitamin B1 0.052mg 0.01mg Plantain raw
Vitamin B2 0.054mg 0.037mg Plantain raw
Vitamin B3 0.686mg 0.023mg Plantain raw
Vitamin B5 0.26mg Plantain raw
Vitamin B6 0.299mg 0.009mg Plantain raw
Folate 22µg 1µg Plantain raw
Vitamin B12 0µg 0.1µg Margarine
Vitamin K 0.7µg 93µg Margarine
Tryptophan 0.015mg Plantain raw
Threonine 0.034mg Plantain raw
Isoleucine 0.036mg Plantain raw
Leucine 0.059mg Plantain raw
Lysine 0.06mg Plantain raw
Methionine 0.017mg Plantain raw
Phenylalanine 0.044mg Plantain raw
Valine 0.046mg Plantain raw
Histidine 0.064mg Plantain raw
Trans Fat 0g 14.89g Plantain raw
Saturated Fat 0.143g 15.189g Plantain raw
Omega-3 - DPA 0g 0.006g Margarine
Monounsaturated Fat 0.032g 38.877g Margarine
Polyunsaturated fat 0.069g 24.302g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Margarine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Plantain raw
55%
Margarine
Minerals Daily Need Coverage Score
15%
Plantain raw
1%
Margarine

Comparison summary

Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 15.046g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Plantain raw
Plantain raw is relatively richer in minerals
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.