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  6. Plantain raw vs. Marshmallow

Plantain raw vs. Marshmallow — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and marshmallow

  • Marshmallow has less vitamin B6, vitamin A, vitamin C, potassium, fiber, magnesium, folate, and vitamin B5 than plantain raw.
  • Plantain raw covers your daily need for vitamin B6, 23% more than marshmallow.
  • The glycemic index of marshmallow is higher.

These are the specific foods used in this comparison Plantains, raw and Candies, marshmallows.

Infographic

Plantain raw vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1750%
Contains more PotassiumPotassium +9880%
Contains more IronIron +160.9%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +325%
Contains less SodiumSodium -95%
Contains more CopperCopper +19.8%
Contains more SeleniumSelenium +13.3%
~equal in Calcium ~3mg

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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5100%
Contains more Vitamin B2Vitamin B2 +5300%
Contains more Vitamin B3Vitamin B3 +779.5%
Contains more Vitamin B5Vitamin B5 +5100%
Contains more Vitamin B6Vitamin B6 +9866.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2100%
Contains more CholineCholine +13400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Marshmallow DV% diff.
Vitamin B6 0.299mg 0.003mg 23%
Vitamin C 18.4mg 0mg 20%
Carbs 31.89g 81.3g 16%
Potassium 499mg 5mg 15%
Calories 122kcal 318kcal 10%
Fiber 2.3g 0.1g 9%
Magnesium 37mg 2mg 8%
Vitamin A 56µg 0µg 6%
Folate 22µg 1µg 5%
Vitamin B5 0.26mg 0.005mg 5%
Iron 0.6mg 0.23mg 5%
Vitamin B3 0.686mg 0.078mg 4%
Vitamin B2 0.054mg 0.001mg 4%
Vitamin B1 0.052mg 0.001mg 4%
Phosphorus 34mg 8mg 4%
Sodium 4mg 80mg 3%
Copper 0.081mg 0.097mg 2%
Choline 13.5mg 0.1mg 2%
Protein 1.3g 1.8g 1%
Vitamin E 0.14mg 0mg 1%
Vitamin K 0.7µg 0µg 1%
Zinc 0.14mg 0.04mg 1%
Fats 0.37g 0.2g 0%
Net carbs 29.59g 81.2g N/A
Calcium 3mg 3mg 0%
Sugar 15g 57.56g N/A
Manganese 0.008mg 0%
Selenium 1.5µg 1.7µg 0%
Saturated fat 0.143g 0.056g 0%
Monounsaturated fat 0.032g 0.08g 0%
Polyunsaturated fat 0.069g 0.047g 0%
Tryptophan 0.015mg 0mg 0%
Threonine 0.034mg 0.035mg 0%
Isoleucine 0.036mg 0.028mg 0%
Leucine 0.059mg 0.066mg 0%
Lysine 0.06mg 0.077mg 0%
Methionine 0.017mg 0.015mg 0%
Phenylalanine 0.044mg 0.042mg 0%
Valine 0.046mg 0.05mg 0%
Histidine 0.064mg 0.017mg 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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more FatsFats +85%
Contains more WaterWater +298%
Contains more OtherOther +286.7%
Contains more ProteinProtein +38.5%
Contains more CarbsCarbs +154.9%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Poly. FatPolyunsaturated fat +46.8%
Contains less Sat. FatSaturated fat -60.8%
Contains more Mono. FatMonounsaturated fat +150%

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.