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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 K, vitamin E, and vitamin A.
  • Daily need coverage for vitamin K for margarine is 77% higher.
  • Plantain raw contains less saturated fat.
  • Margarine has a lower glycemic index than plantain raw.

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.
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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +1133.3%
Contains more PotassiumPotassium +2672.2%
Contains more IronIron +900%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +580%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -50%
~equal in Calcium ~3mg
~equal in Manganese ~mg

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +9100%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +45.9%
Contains more Vitamin B3Vitamin B3 +2882.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +3222.2%
Contains more FolateFolate +2100%
Contains more Vitamin AVitamin A +1362.5%
Contains more Vitamin EVitamin E +6328.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +13185.7%
~equal in Vitamin D ~0µg
~equal in Choline ~12.4mg

All nutrients comparison - raw data values

Nutrient Plantain raw Margarine DV% diff.
Polyunsaturated fat 0.069g 24.302g 162%
Fats 0.37g 80.71g 124%
Monounsaturated fat 0.032g 38.877g 97%
Vitamin A 56µg 819µg 85%
Vitamin K 0.7µg 93µg 77%
Saturated fat 0.143g 15.189g 68%
Vitamin E 0.14mg 9mg 59%
Calories 122kcal 717kcal 30%
Vitamin B6 0.299mg 0.009mg 22%
Vitamin C 18.4mg 0.2mg 20%
Potassium 499mg 18mg 14%
Carbs 31.89g 0.7g 10%
Fiber 2.3g 0g 9%
Copper 0.081mg 0mg 9%
Magnesium 37mg 3mg 8%
Iron 0.6mg 0.06mg 7%
Vitamin B5 0.26mg 5%
Folate 22µg 1µg 5%
Vitamin B12 0µg 0.1µg 4%
Vitamin B3 0.686mg 0.023mg 4%
Vitamin B1 0.052mg 0.01mg 4%
Phosphorus 34mg 5mg 4%
Selenium 1.5µg 0µg 3%
Protein 1.3g 0.16g 2%
Vitamin B2 0.054mg 0.037mg 1%
Zinc 0.14mg 0mg 1%
Net carbs 29.59g 0.7g N/A
Calcium 3mg 3mg 0%
Sugar 15g 0g N/A
Sodium 4mg 2mg 0%
Trans fat 0g 14.89g N/A
Choline 13.5mg 12.4mg 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%
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g 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
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 ProteinProtein +712.5%
Contains more CarbsCarbs +4455.7%
Contains more WaterWater +295.2%
Contains more FatsFats +21713.5%
Contains more OtherOther +64.7%

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% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +121390.6%
Contains more Poly. FatPolyunsaturated fat +35120.3%

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.