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  6. Plantain raw vs. Muffin

Plantain raw vs. Muffin — In-Depth Nutrition Comparison

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Differences between plantain raw and muffin

  • Plantain raw has more vitamin A, vitamin B6, vitamin C, and potassium, while muffin has more vitamin K, phosphorus, choline, and selenium.
  • Muffin's daily need coverage for vitamin K is 32% higher.
  • Muffin contains 20 times less vitamin C than plantain raw. Plantain raw contains 18.4mg of vitamin C, while muffin contains 0.9mg.
  • The amount of saturated fat in plantain raw is lower.
  • Plantain raw has a lower glycemic index. The glycemic index of plantain raw is 37, while the glycemic index of muffin is 59.

The food types used in this comparison are Plantains, raw and Muffins, blueberry, commercially prepared (Includes mini-muffins).

Infographic

Plantain raw vs Muffin 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%
Muffin
Muffin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +312.4%
Contains more CopperCopper +35%
Contains less SodiumSodium -98.8%
Contains more CalciumCalcium +1366.7%
Contains more IronIron +116.7%
Contains more ZincZinc +164.3%
Contains more PhosphorusPhosphorus +329.4%
Contains more SeleniumSelenium +446.7%

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%
Muffin
Muffin
10
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin CVitamin C +1944.4%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin B6Vitamin B6 +647.5%
Contains more Vitamin EVitamin E +1064.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +223.1%
Contains more Vitamin B2Vitamin B2 +201.9%
Contains more Vitamin B3Vitamin B3 +106.7%
Contains more Vitamin B5Vitamin B5 +80.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +118.2%
Contains more CholineCholine +585.2%

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
Muffin
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more WaterWater +161.5%
Contains more ProteinProtein +245.4%
Contains more FatsFats +4243.2%
Contains more CarbsCarbs +66.2%
Contains more OtherOther +27.6%

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
Muffin
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +14968.8%
Contains more Poly. FatPolyunsaturated fat +11643.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Muffin
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Muffin DV% diff.
Polyunsaturated fat 0.069g 8.103g 54%
Vitamin K 0.7µg 39.2µg 32%
Fats 0.37g 16.07g 24%
Manganese 0.449mg 20%
Vitamin B6 0.299mg 0.04mg 20%
Vitamin C 18.4mg 0.9mg 19%
Phosphorus 34mg 146mg 16%
Choline 13.5mg 92.5mg 14%
Sodium 4mg 336mg 14%
Calories 122kcal 375kcal 13%
Monounsaturated fat 0.032g 4.822g 12%
Saturated fat 0.143g 2.844g 12%
Selenium 1.5µg 8.2µg 12%
Potassium 499mg 121mg 11%
Vitamin E 0.14mg 1.63mg 10%
Cholesterol 0mg 30mg 10%
Vitamin B1 0.052mg 0.168mg 10%
Iron 0.6mg 1.3mg 9%
Vitamin B2 0.054mg 0.163mg 8%
Folate 22µg 48µg 7%
Starch 16.31g 7%
Vitamin B12 0µg 0.16µg 7%
Carbs 31.89g 53g 7%
Protein 1.3g 4.49g 6%
Magnesium 37mg 10mg 6%
Fiber 2.3g 1.1g 5%
Vitamin B3 0.686mg 1.418mg 5%
Vitamin B5 0.26mg 0.47mg 4%
Calcium 3mg 44mg 4%
Vitamin A 56µg 21µg 4%
Fructose 1.21g 2%
Zinc 0.14mg 0.37mg 2%
Copper 0.081mg 0.06mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Net carbs 29.59g 51.9g N/A
Sugar 15g 31.47g N/A
Trans fat 0g 0.2g N/A
Tryptophan 0.015mg 0.066mg 0%
Threonine 0.034mg 0.181mg 0%
Isoleucine 0.036mg 0.224mg 0%
Leucine 0.059mg 0.421mg 0%
Lysine 0.06mg 0.199mg 0%
Methionine 0.017mg 0.115mg 0%
Phenylalanine 0.044mg 0.277mg 0%
Valine 0.046mg 0.257mg 0%
Histidine 0.064mg 0.128mg 0%
Omega-3 - DHA 0g 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Muffin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Plantain raw
30%
Muffin
Minerals Daily Need Coverage Score
15%
Plantain raw
32%
Muffin

Comparison summary

Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Plantain raw
Plantain raw is lower in Sugar (difference - 16.47g)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 332mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 2.701g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Muffin
Muffin is relatively richer in minerals
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.