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  6. Plantain raw vs. Miso

Plantain raw vs. Miso — In-Depth Nutrition Comparison

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How are plantain raw and miso different?

  • Plantain raw is higher in vitamin A and vitamin C; however, miso is richer in copper, vitamin K, iron, zinc, phosphorus, vitamin B2, and fiber.
  • Daily need coverage for sodium for miso is 162% higher.
  • Plantain raw has less sodium.
  • Plantain raw has a lower glycemic index (37) than miso (61).

Plantains, raw and Miso are the varieties used in this article.

Infographic

Plantain raw vs Miso 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%
Miso
Miso
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more PotassiumPotassium +137.6%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +29.7%
Contains more CalciumCalcium +1800%
Contains more IronIron +315%
Contains more CopperCopper +418.5%
Contains more ZincZinc +1728.6%
Contains more PhosphorusPhosphorus +367.6%
Contains more SeleniumSelenium +366.7%

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%
Miso
Miso
7
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B6Vitamin B6 +50.3%
Contains more FolateFolate +15.8%
Contains more Vitamin B1Vitamin B1 +88.5%
Contains more Vitamin B2Vitamin B2 +331.5%
Contains more Vitamin B3Vitamin B3 +32.1%
Contains more Vitamin B5Vitamin B5 +29.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4085.7%
Contains more CholineCholine +434.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Miso DV% diff.
Sodium 4mg 3728mg 162%
Copper 0.081mg 0.42mg 38%
Manganese 0.859mg 37%
Vitamin K 0.7µg 29.3µg 24%
Iron 0.6mg 2.49mg 24%
Protein 1.3g 12.79g 23%
Zinc 0.14mg 2.56mg 22%
Vitamin C 18.4mg 0mg 20%
Polyunsaturated fat 0.069g 2.884g 19%
Phosphorus 34mg 159mg 18%
Vitamin B2 0.054mg 0.233mg 14%
Fiber 2.3g 5.4g 12%
Choline 13.5mg 72.2mg 11%
Selenium 1.5µg 7µg 10%
Potassium 499mg 210mg 9%
Fats 0.37g 6.01g 9%
Vitamin B6 0.299mg 0.199mg 8%
Fructose 6g 8%
Vitamin A 56µg 4µg 6%
Calcium 3mg 57mg 5%
Calories 122kcal 198kcal 4%
Vitamin B1 0.052mg 0.098mg 4%
Saturated fat 0.143g 1.025g 4%
Magnesium 37mg 48mg 3%
Monounsaturated fat 0.032g 1.118g 3%
Vitamin B12 0µg 0.08µg 3%
Carbs 31.89g 25.37g 2%
Vitamin B5 0.26mg 0.337mg 2%
Vitamin E 0.14mg 0.01mg 1%
Vitamin B3 0.686mg 0.906mg 1%
Folate 22µg 19µg 1%
Net carbs 29.59g 19.97g N/A
Sugar 15g 6.2g N/A
Tryptophan 0.015mg 0.155mg 0%
Threonine 0.034mg 0.479mg 0%
Isoleucine 0.036mg 0.508mg 0%
Leucine 0.059mg 0.82mg 0%
Lysine 0.06mg 0.478mg 0%
Methionine 0.017mg 0.129mg 0%
Phenylalanine 0.044mg 0.486mg 0%
Valine 0.046mg 0.547mg 0%
Histidine 0.064mg 0.243mg 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
Miso
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more CarbsCarbs +25.7%
Contains more WaterWater +51.7%
Contains more ProteinProtein +883.8%
Contains more FatsFats +1524.3%
Contains more OtherOther +1004.3%

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
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -86%
Contains more Mono. FatMonounsaturated fat +3393.8%
Contains more Poly. FatPolyunsaturated fat +4079.7%

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.