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  6. Plantain raw vs. Millet raw

Plantain raw vs. Millet raw — In-Depth Nutrition Comparison

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How are plantain raw and millet raw different?

  • Plantain raw is richer in vitamin A and vitamin C, while millet raw is higher in copper, phosphorus, vitamin B1, iron, vitamin B3, fiber, magnesium, and vitamin B2.
  • Millet raw covers your daily need for copper, 74% more than plantain raw.
  • Millet raw has a higher glycemic index (71) than plantain raw (37).

Plantains, raw and Millet, raw types were used in this article.

Infographic

Plantain raw vs Millet raw infographic
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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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more PotassiumPotassium +155.9%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +208.1%
Contains more CalciumCalcium +166.7%
Contains more IronIron +401.7%
Contains more CopperCopper +825.9%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +738.2%
Contains more SeleniumSelenium +80%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +709.6%
Contains more Vitamin B2Vitamin B2 +437%
Contains more Vitamin B3Vitamin B3 +588%
Contains more Vitamin B5Vitamin B5 +226.2%
Contains more Vitamin B6Vitamin B6 +28.4%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +286.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Millet raw DV% diff.
Copper 0.081mg 0.75mg 74%
Manganese 1.632mg 71%
Phosphorus 34mg 285mg 36%
Vitamin B1 0.052mg 0.421mg 31%
Iron 0.6mg 3.01mg 30%
Vitamin B3 0.686mg 4.72mg 25%
Fiber 2.3g 8.5g 25%
Vitamin C 18.4mg 0mg 20%
Protein 1.3g 11.02g 19%
Magnesium 37mg 114mg 18%
Vitamin B2 0.054mg 0.29mg 18%
Folate 22µg 85µg 16%
Polyunsaturated fat 0.069g 2.134g 14%
Carbs 31.89g 72.85g 14%
Zinc 0.14mg 1.68mg 14%
Calories 122kcal 378kcal 13%
Vitamin B5 0.26mg 0.848mg 12%
Potassium 499mg 195mg 9%
Vitamin B6 0.299mg 0.384mg 7%
Vitamin A 56µg 0µg 6%
Fats 0.37g 4.22g 6%
Saturated fat 0.143g 0.723g 3%
Selenium 1.5µg 2.7µg 2%
Choline 13.5mg 2%
Monounsaturated fat 0.032g 0.773g 2%
Calcium 3mg 8mg 1%
Vitamin E 0.14mg 0.05mg 1%
Net carbs 29.59g 64.35g N/A
Sugar 15g N/A
Sodium 4mg 5mg 0%
Vitamin K 0.7µg 0.9µg 0%
Tryptophan 0.015mg 0.119mg 0%
Threonine 0.034mg 0.353mg 0%
Isoleucine 0.036mg 0.465mg 0%
Leucine 0.059mg 1.4mg 0%
Lysine 0.06mg 0.212mg 0%
Methionine 0.017mg 0.221mg 0%
Phenylalanine 0.044mg 0.58mg 0%
Valine 0.046mg 0.578mg 0%
Histidine 0.064mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +652.9%
Contains more ProteinProtein +747.7%
Contains more FatsFats +1040.5%
Contains more CarbsCarbs +128.4%
Contains more OtherOther +179.3%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +2315.6%
Contains more Poly. FatPolyunsaturated fat +2992.8%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.