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  6. Plantain raw vs. Minestrone

Plantain raw vs. Minestrone — In-Depth Nutrition Comparison

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What are the differences between plantain raw and minestrone?

  • Plantain raw is richer than minestrone in vitamin C, vitamin B6, potassium, magnesium, and fiber.
  • Plantain raw's daily need coverage for vitamin C is 20% more.
  • Plantain raw has 12 times more magnesium than minestrone. While plantain raw has 37mg of magnesium, minestrone has only 3mg.
  • The amount of sodium in plantain raw is lower.

We used Plantains, raw and Soup, minestrone, canned, prepared with equal volume water types in this article.

Infographic

Plantain raw vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +1133.3%
Contains more PotassiumPotassium +283.8%
Contains more IronIron +57.9%
Contains more CopperCopper +58.8%
Contains more PhosphorusPhosphorus +47.8%
Contains less SodiumSodium -98.4%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +366.7%
Contains more ZincZinc +121.4%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +3580%
Contains more Vitamin AVitamin A +14.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +136.4%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +75.4%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B6Vitamin B6 +629.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Minestrone DV% diff.
Vitamin C 18.4mg 0.5mg 20%
Vitamin B6 0.299mg 0.041mg 20%
Potassium 499mg 130mg 11%
Sodium 4mg 254mg 11%
Carbs 31.89g 4.66g 9%
Fiber 2.3g 0.4g 8%
Magnesium 37mg 3mg 8%
Manganese 0.152mg 7%
Calories 122kcal 34kcal 4%
Polyunsaturated fat 0.069g 0.46g 3%
Vitamin B2 0.054mg 0.018mg 3%
Vitamin B1 0.052mg 0.022mg 3%
Selenium 1.5µg 3%
Copper 0.081mg 0.051mg 3%
Iron 0.6mg 0.38mg 3%
Choline 13.5mg 2%
Zinc 0.14mg 0.31mg 2%
Vitamin B5 0.26mg 0.14mg 2%
Vitamin B3 0.686mg 0.391mg 2%
Folate 22µg 15µg 2%
Phosphorus 34mg 23mg 2%
Protein 1.3g 1.77g 1%
Vitamin K 0.7µg 1%
Fats 0.37g 1.04g 1%
Calcium 3mg 14mg 1%
Monounsaturated fat 0.032g 0.29g 1%
Vitamin A 56µg 49µg 1%
Vitamin E 0.14mg 1%
Net carbs 29.59g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 15g N/A
Saturated fat 0.143g 0.23g 0%
Tryptophan 0.015mg 0.013mg 0%
Threonine 0.034mg 0.043mg 0%
Isoleucine 0.036mg 0.054mg 0%
Leucine 0.059mg 0.098mg 0%
Lysine 0.06mg 0.076mg 0%
Methionine 0.017mg 0.018mg 0%
Phenylalanine 0.044mg 0.064mg 0%
Valine 0.046mg 0.074mg 0%
Histidine 0.064mg 0.03mg 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% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more CarbsCarbs +584.3%
Contains more ProteinProtein +36.2%
Contains more FatsFats +181.1%
Contains more WaterWater +39.9%
~equal in Other ~1.2g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -37.8%
Contains more Mono. FatMonounsaturated fat +806.3%
Contains more Poly. FatPolyunsaturated fat +566.7%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.