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  6. Plantain raw vs. Brazil nut

Plantain raw vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between plantain raw and brazil nut

  • Plantain raw is higher in vitamin A, yet brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, zinc, and iron.
  • Brazil nut covers your daily selenium needs 3483% more than plantain raw.
  • The amount of saturated fat in plantain raw is lower.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Plantains, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Plantain raw vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +916.2%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +32.1%
Contains more IronIron +305%
Contains more CopperCopper +2051.9%
Contains more ZincZinc +2800%
Contains more PhosphorusPhosphorus +2032.4%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +127700%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +2528.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +54.3%
Contains more Vitamin B3Vitamin B3 +132.5%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more Vitamin B6Vitamin B6 +196%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +3935.7%
Contains more Vitamin B1Vitamin B1 +1086.5%
Contains more CholineCholine +113.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Plantain raw Brazil nut DV% diff.
Selenium 1.5µg 1917µg 3483%
Copper 0.081mg 1.743mg 185%
Polyunsaturated fat 0.069g 24.399g 162%
Fats 0.37g 67.1g 103%
Phosphorus 34mg 725mg 99%
Magnesium 37mg 376mg 81%
Saturated fat 0.143g 16.134g 73%
Monounsaturated fat 0.032g 23.879g 60%
Manganese 1.223mg 53%
Vitamin B1 0.052mg 0.617mg 47%
Vitamin E 0.14mg 5.65mg 37%
Zinc 0.14mg 4.06mg 36%
Calories 122kcal 659kcal 27%
Protein 1.3g 14.32g 26%
Iron 0.6mg 2.43mg 23%
Fiber 2.3g 7.5g 21%
Vitamin C 18.4mg 0.7mg 20%
Calcium 3mg 160mg 16%
Vitamin B6 0.299mg 0.101mg 15%
Carbs 31.89g 11.74g 7%
Vitamin A 56µg 0µg 6%
Potassium 499mg 659mg 5%
Choline 13.5mg 28.8mg 3%
Vitamin B3 0.686mg 0.295mg 2%
Vitamin B5 0.26mg 0.184mg 2%
Vitamin B2 0.054mg 0.035mg 1%
Vitamin K 0.7µg 0µg 1%
Net carbs 29.59g 4.24g N/A
Sugar 15g 2.33g N/A
Starch 0.25g 0%
Sodium 4mg 3mg 0%
Folate 22µg 22µg 0%
Tryptophan 0.015mg 0.135mg 0%
Threonine 0.034mg 0.365mg 0%
Isoleucine 0.036mg 0.518mg 0%
Leucine 0.059mg 1.19mg 0%
Lysine 0.06mg 0.49mg 0%
Methionine 0.017mg 1.124mg 0%
Phenylalanine 0.044mg 0.639mg 0%
Valine 0.046mg 0.76mg 0%
Histidine 0.064mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +171.6%
Contains more WaterWater +1808.8%
Contains more ProteinProtein +1001.5%
Contains more FatsFats +18035.1%
Contains more OtherOther +194.8%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +74521.9%
Contains more Poly. FatPolyunsaturated fat +35260.9%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.