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  6. Plantain raw vs. Marinara sauce

Plantain raw vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and marinara sauce

  • Plantain raw has more vitamin C, vitamin B6, vitamin A, and potassium; however, marinara sauce is higher in vitamin B3, vitamin E, and vitamin K.
  • Marinara sauce covers your daily need for vitamin B3, 20% more than plantain raw.
  • Plantain raw has 9 times more vitamin C than marinara sauce. While plantain raw has 18.4mg of vitamin C, marinara sauce has only 2mg.
  • Marinara sauce has less sugar.

These are the specific foods used in this comparison Plantains, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Plantain raw vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +56.4%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +36.4%
Contains more CalciumCalcium +800%
Contains more IronIron +30%
Contains more ZincZinc +42.9%
~equal in Copper ~0.081mg
~equal in Phosphorus ~34mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +820%
Contains more Vitamin AVitamin A +69.7%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +72.8%
Contains more FolateFolate +69.2%
Contains more Vitamin EVitamin E +1614.3%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +471%
Contains more Vitamin KVitamin K +1885.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.7mg

All nutrients comparison - raw data values

Nutrient Plantain raw Marinara sauce DV% diff.
Vitamin B3 0.686mg 3.917mg 20%
Vitamin C 18.4mg 2mg 18%
Vitamin E 0.14mg 2.4mg 15%
Vitamin K 0.7µg 13.9µg 11%
Vitamin B6 0.299mg 0.173mg 10%
Carbs 31.89g 8.06g 8%
Manganese 0.137mg 6%
Magnesium 37mg 18mg 5%
Potassium 499mg 319mg 5%
Vitamin B5 0.26mg 5%
Calories 122kcal 51kcal 4%
Polyunsaturated fat 0.069g 0.508g 3%
Vitamin A 56µg 33µg 3%
Iron 0.6mg 0.78mg 2%
Fiber 2.3g 1.8g 2%
Folate 22µg 13µg 2%
Vitamin B1 0.052mg 0.024mg 2%
Calcium 3mg 27mg 2%
Fats 0.37g 1.48g 2%
Monounsaturated fat 0.032g 0.377g 1%
Vitamin B2 0.054mg 0.061mg 1%
Selenium 1.5µg 1.1µg 1%
Sodium 4mg 30mg 1%
Cholesterol 0mg 2mg 1%
Zinc 0.14mg 0.2mg 1%
Protein 1.3g 1.41g 0%
Net carbs 29.59g 6.26g N/A
Sugar 15g 5.5g N/A
Copper 0.081mg 0.081mg 0%
Phosphorus 34mg 34mg 0%
Choline 13.5mg 13.7mg 0%
Saturated fat 0.143g 0.17g 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%

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more CarbsCarbs +295.7%
Contains more FatsFats +300%
Contains more WaterWater +33.9%
Contains more OtherOther +43.1%
~equal in Protein ~1.41g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -15.9%
Contains more Mono. FatMonounsaturated fat +1078.1%
Contains more Poly. FatPolyunsaturated fat +636.2%

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.