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  6. Plantain raw vs. Nutmeg

Plantain raw vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between plantain raw and nutmeg

  • Plantain raw has more vitamin A; however, nutmeg has more copper, fiber, magnesium, iron, phosphorus, vitamin B1, zinc, and calcium.
  • Nutmeg's daily need coverage for saturated fat is 129% more.
  • Plantain raw has 11 times more vitamin A than nutmeg. Plantain raw has 1127IU of vitamin A, while nutmeg has 102IU.
  • Plantain raw is lower in saturated fat.
  • Plantain raw has a higher glycemic index than nutmeg.

The food varieties used in the comparison are Plantains, raw and Spices, nutmeg, ground.

Infographic

Plantain raw vs Nutmeg 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%
Nutmeg
Nutmeg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more PotassiumPotassium +42.6%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +394.6%
Contains more CalciumCalcium +6033.3%
Contains more IronIron +406.7%
Contains more CopperCopper +1167.9%
Contains more ZincZinc +1435.7%
Contains more PhosphorusPhosphorus +526.5%
~equal in Selenium ~1.6µg

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%
Nutmeg
Nutmeg
3
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +513.3%
Contains more Vitamin AVitamin A +1020%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +86.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +53.4%
Contains more Vitamin B1Vitamin B1 +565.4%
Contains more Vitamin B3Vitamin B3 +89.4%
Contains more FolateFolate +245.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Nutmeg DV% diff.
Manganese 2.9mg 126%
Saturated fat 0.143g 25.94g 117%
Copper 0.081mg 1.027mg 105%
Fiber 2.3g 20.8g 74%
Fats 0.37g 36.31g 55%
Magnesium 37mg 183mg 35%
Iron 0.6mg 3.04mg 31%
Phosphorus 34mg 213mg 26%
Vitamin B1 0.052mg 0.346mg 25%
Calories 122kcal 525kcal 20%
Calcium 3mg 184mg 18%
Zinc 0.14mg 2.15mg 18%
Vitamin C 18.4mg 3mg 17%
Folate 22µg 76µg 14%
Vitamin B6 0.299mg 0.16mg 11%
Protein 1.3g 5.84g 9%
Monounsaturated fat 0.032g 3.22g 8%
Carbs 31.89g 49.29g 6%
Vitamin A 56µg 5µg 6%
Vitamin B5 0.26mg 5%
Potassium 499mg 350mg 4%
Vitamin B3 0.686mg 1.299mg 4%
Polyunsaturated fat 0.069g 0.35g 2%
Vitamin K 0.7µg 0µg 1%
Sodium 4mg 16mg 1%
Vitamin E 0.14mg 0mg 1%
Choline 13.5mg 8.8mg 1%
Net carbs 29.59g 28.49g N/A
Sugar 15g 2.99g N/A
Selenium 1.5µg 1.6µg 0%
Vitamin B2 0.054mg 0.057mg 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
Nutmeg
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more WaterWater +947.8%
Contains more ProteinProtein +349.2%
Contains more FatsFats +9713.5%
Contains more CarbsCarbs +54.6%
Contains more OtherOther +100.9%

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
Nutmeg
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +9962.5%
Contains more Poly. FatPolyunsaturated fat +407.2%

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.