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  6. Plantain raw vs. Mixed nuts

Plantain raw vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between plantain raw and mixed nuts

  • Plantain raw is richer in vitamin A, yet mixed nuts are richer in copper, phosphorus, selenium, vitamin E, magnesium, vitamin B3, zinc, and iron.
  • Daily need coverage for copper for mixed nuts is 92% higher.
  • Plantain raw contains 376 times more vitamin A than mixed nuts. Plantain raw contains 1127IU of vitamin A, while mixed nuts contain 3IU.
  • Plantain raw contains less saturated fat.
  • Mixed nuts have a lower glycemic index than plantain raw.

Food types used in this article are Plantains, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Plantain raw vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +518.9%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +26.7%
Contains more IronIron +335%
Contains more CopperCopper +1019.8%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +1241.2%
Contains more SeleniumSelenium +2160%

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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +3580%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5485.7%
Contains more Vitamin B1Vitamin B1 +263.5%
Contains more Vitamin B2Vitamin B2 +263%
Contains more Vitamin B3Vitamin B3 +1023.8%
Contains more Vitamin B5Vitamin B5 +338.5%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more Vitamin KVitamin K +714.3%
Contains more FolateFolate +277.3%
Contains more CholineCholine +285.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Mixed nuts DV% diff.
Polyunsaturated fat 0.069g 14.612g 97%
Copper 0.081mg 0.907mg 92%
Manganese 2.04mg 89%
Fats 0.37g 53.95g 82%
Monounsaturated fat 0.032g 28.488g 71%
Phosphorus 34mg 456mg 60%
Selenium 1.5µg 33.9µg 59%
Vitamin E 0.14mg 7.82mg 51%
Magnesium 37mg 229mg 46%
Vitamin B3 0.686mg 7.709mg 44%
Saturated fat 0.143g 8.711g 39%
Protein 1.3g 20.04g 37%
Zinc 0.14mg 3.36mg 29%
Iron 0.6mg 2.61mg 25%
Calories 122kcal 607kcal 24%
Vitamin C 18.4mg 0.5mg 20%
Fiber 2.3g 7g 19%
Vitamin B5 0.26mg 1.14mg 18%
Folate 22µg 83µg 15%
Vitamin B1 0.052mg 0.189mg 11%
Vitamin B2 0.054mg 0.196mg 11%
Calcium 3mg 117mg 11%
Choline 13.5mg 52mg 7%
Vitamin A 56µg 0µg 6%
Carbs 31.89g 21.05g 4%
Potassium 499mg 632mg 4%
Vitamin B6 0.299mg 0.352mg 4%
Vitamin K 0.7µg 5.7µg 4%
Starch 4.2g 2%
Net carbs 29.59g 14.05g N/A
Sugar 15g 4.15g N/A
Sodium 4mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.015mg 0.22mg 0%
Threonine 0.034mg 0.703mg 0%
Isoleucine 0.036mg 0.826mg 0%
Leucine 0.059mg 1.656mg 0%
Lysine 0.06mg 0.782mg 0%
Methionine 0.017mg 0.283mg 0%
Phenylalanine 0.044mg 1.182mg 0%
Valine 0.046mg 1.001mg 0%
Histidine 0.064mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +51.5%
Contains more WaterWater +3038.5%
Contains more ProteinProtein +1441.5%
Contains more FatsFats +14481.1%
Contains more OtherOther +148.3%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +88925%
Contains more Poly. FatPolyunsaturated fat +21076.8%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.