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  6. Plantain raw vs. Mashed potato

Plantain raw vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and mashed potato?

  • Plantain raw is richer in vitamin C, vitamin A, vitamin B6, potassium, magnesium, and copper, while mashed potato is higher in polyunsaturated fat.
  • Plantain raw's daily need coverage for vitamin C is 20% higher.
  • Mashed potato has 6 times less vitamin A than plantain raw. Plantain raw has 1127IU of vitamin A, while mashed potato has 185IU.
  • Plantain raw is lower in sodium.
  • Mashed potato has a higher glycemic index (87) than plantain raw (37).

We used Plantains, raw and Fast foods, potato, mashed types in this comparison.

Infographic

Plantain raw vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +74.5%
Contains more IronIron +93.5%
Contains more CopperCopper +131.4%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +87.5%
Contains more CalciumCalcium +500%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +73.5%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +30.2%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +149.2%
Contains more FolateFolate +144.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B3Vitamin B3 +57.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +742.9%
~equal in Vitamin D ~0µg
~equal in Choline ~13.4mg

All nutrients comparison - raw data values

Nutrient Plantain raw Mashed potato DV% diff.
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.12mg 14%
Sodium 4mg 306mg 13%
Polyunsaturated fat 0.069g 1.342g 8%
Carbs 31.89g 14.65g 6%
Potassium 499mg 286mg 6%
Vitamin B5 0.26mg 5%
Starch 12.1g 5%
Magnesium 37mg 15mg 5%
Copper 0.081mg 0.035mg 5%
Manganese 0.098mg 4%
Vitamin K 0.7µg 5.9µg 4%
Phosphorus 34mg 59mg 4%
Fiber 2.3g 1.3g 4%
Fats 0.37g 2.82g 4%
Iron 0.6mg 0.31mg 4%
Folate 22µg 9µg 3%
Vitamin B2 0.054mg 0.015mg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin B1 0.052mg 0.015mg 3%
Saturated fat 0.143g 0.577g 2%
Monounsaturated fat 0.032g 0.72g 2%
Calories 122kcal 89kcal 2%
Vitamin B3 0.686mg 1.08mg 2%
Vitamin E 0.14mg 0.42mg 2%
Calcium 3mg 18mg 2%
Protein 1.3g 1.65g 1%
Selenium 1.5µg 0.8µg 1%
Vitamin A 56µg 43µg 1%
Zinc 0.14mg 0.22mg 1%
Net carbs 29.59g 13.35g N/A
Sugar 15g 0.5g N/A
Trans fat 0g 0.105g N/A
Choline 13.5mg 13.4mg 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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more CarbsCarbs +117.7%
Contains more ProteinProtein +26.9%
Contains more FatsFats +662.2%
Contains more WaterWater +22%
~equal in Other ~1.26g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -75.2%
Contains more Mono. FatMonounsaturated fat +2150%
Contains more Poly. FatPolyunsaturated fat +1844.9%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.