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  6. Plantain raw vs. Mustard

Plantain raw vs. Mustard — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and mustard

  • Plantain raw has more vitamin A, vitamin C, vitamin B6, and potassium; however, mustard is higher in selenium, iron, phosphorus, vitamin B1, and fiber.
  • Mustard covers your daily need for selenium, 58% more than plantain raw.
  • Plantain raw has 61 times more vitamin C than mustard. While plantain raw has 18.4mg of vitamin C, mustard has only 0.3mg.
  • Plantain raw has less sodium.

These are the specific foods used in this comparison Plantains, raw and Mustard, prepared, yellow.

Infographic

Plantain raw vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +228.3%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +29.7%
Contains more CalciumCalcium +2000%
Contains more IronIron +168.3%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +217.6%
Contains more SeleniumSelenium +2133.3%
~equal in Copper ~0.074mg

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +6033.3%
Contains more Vitamin AVitamin A +1020%
Contains more Vitamin B3Vitamin B3 +21.4%
Contains more Vitamin B6Vitamin B6 +327.1%
Contains more FolateFolate +214.3%
Contains more Vitamin EVitamin E +157.1%
Contains more Vitamin B1Vitamin B1 +240.4%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +65.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.254mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Mustard DV% diff.
Selenium 1.5µg 33.5µg 58%
Sodium 4mg 1104mg 48%
Vitamin C 18.4mg 0.3mg 20%
Vitamin B6 0.299mg 0.07mg 18%
Manganese 0.422mg 18%
Iron 0.6mg 1.61mg 13%
Phosphorus 34mg 108mg 11%
Vitamin B1 0.052mg 0.177mg 10%
Potassium 499mg 152mg 10%
Carbs 31.89g 5.83g 9%
Fiber 2.3g 4g 7%
Vitamin A 56µg 5µg 6%
Calcium 3mg 63mg 6%
Protein 1.3g 3.74g 5%
Zinc 0.14mg 0.64mg 5%
Monounsaturated fat 0.032g 2.182g 5%
Polyunsaturated fat 0.069g 0.774g 5%
Fats 0.37g 3.34g 5%
Folate 22µg 7µg 4%
Magnesium 37mg 48mg 3%
Calories 122kcal 60kcal 3%
Choline 13.5mg 22.4mg 2%
Vitamin K 0.7µg 1.4µg 1%
Vitamin B3 0.686mg 0.565mg 1%
Vitamin B2 0.054mg 0.07mg 1%
Vitamin E 0.14mg 0.36mg 1%
Copper 0.081mg 0.074mg 1%
Net carbs 29.59g 1.83g N/A
Sugar 15g 0.92g N/A
Starch 0.64g 0%
Vitamin B5 0.26mg 0.254mg 0%
Trans fat 0g 0.009g N/A
Saturated fat 0.143g 0.214g 0%
Tryptophan 0.015mg 0.009mg 0%
Threonine 0.034mg 0.167mg 0%
Isoleucine 0.036mg 0.146mg 0%
Leucine 0.059mg 0.292mg 0%
Lysine 0.06mg 0.264mg 0%
Methionine 0.017mg 0.076mg 0%
Phenylalanine 0.044mg 0.161mg 0%
Valine 0.046mg 0.189mg 0%
Histidine 0.064mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +447%
Contains more ProteinProtein +187.7%
Contains more FatsFats +802.7%
Contains more WaterWater +28.2%
Contains more OtherOther +190.5%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -33.2%
Contains more Mono. FatMonounsaturated fat +6718.8%
Contains more Poly. FatPolyunsaturated fat +1021.7%

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.