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  6. Plantain raw vs. Matzo

Plantain raw vs. Matzo — In-Depth Nutrition Comparison

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The main differences between plantain raw and matzo

  • Plantain raw is richer in vitamin A, vitamin C, vitamin B6, and potassium, yet matzo is richer in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and phosphorus.
  • Daily need coverage for selenium for matzo is 64% higher.

Food types used in this article are Plantains, raw and Crackers, matzo, plain.

Infographic

Plantain raw vs Matzo 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%
Matzo
Matzo
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +345.5%
Contains more CopperCopper +35%
Contains more CalciumCalcium +333.3%
Contains more IronIron +426.7%
Contains more ZincZinc +385.7%
Contains more PhosphorusPhosphorus +161.8%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +2360%

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%
Matzo
Matzo
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B6Vitamin B6 +160%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +29.4%
Contains more CholineCholine +25%
Contains more Vitamin B1Vitamin B1 +644.2%
Contains more Vitamin B2Vitamin B2 +438.9%
Contains more Vitamin B3Vitamin B3 +467.3%
Contains more Vitamin B5Vitamin B5 +70.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Matzo DV% diff.
Selenium 1.5µg 36.9µg 64%
Iron 0.6mg 3.16mg 32%
Vitamin B1 0.052mg 0.387mg 28%
Manganese 0.65mg 28%
Vitamin C 18.4mg 0mg 20%
Vitamin B3 0.686mg 3.892mg 20%
Vitamin B2 0.054mg 0.291mg 18%
Carbs 31.89g 83.7g 17%
Protein 1.3g 10g 17%
Vitamin B6 0.299mg 0.115mg 14%
Calories 122kcal 395kcal 14%
Potassium 499mg 112mg 11%
Phosphorus 34mg 89mg 8%
Vitamin A 56µg 0µg 6%
Zinc 0.14mg 0.68mg 5%
Polyunsaturated fat 0.069g 0.603g 4%
Vitamin B5 0.26mg 0.443mg 4%
Fiber 2.3g 3g 3%
Magnesium 37mg 25mg 3%
Fats 0.37g 1.4g 2%
Copper 0.081mg 0.06mg 2%
Vitamin E 0.14mg 0.06mg 1%
Calcium 3mg 13mg 1%
Folate 22µg 17µg 1%
Net carbs 29.59g 80.7g N/A
Sugar 15g 0.29g N/A
Sodium 4mg 0mg 0%
Vitamin K 0.7µg 0.3µg 0%
Saturated fat 0.143g 0.226g 0%
Choline 13.5mg 10.8mg 0%
Monounsaturated fat 0.032g 0.127g 0%
Tryptophan 0.015mg 0.116mg 0%
Threonine 0.034mg 0.267mg 0%
Isoleucine 0.036mg 0.371mg 0%
Leucine 0.059mg 0.692mg 0%
Lysine 0.06mg 0.193mg 0%
Methionine 0.017mg 0.176mg 0%
Phenylalanine 0.044mg 0.494mg 0%
Valine 0.046mg 0.42mg 0%
Histidine 0.064mg 0.213mg 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
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more WaterWater +1418.1%
Contains more OtherOther +93.3%
Contains more ProteinProtein +669.2%
Contains more FatsFats +278.4%
Contains more CarbsCarbs +162.5%

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
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -36.7%
Contains more Mono. FatMonounsaturated fat +296.9%
Contains more Poly. FatPolyunsaturated fat +773.9%

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.