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  6. Plantain raw vs. Macadamia

Plantain raw vs. Macadamia — In-Depth Nutrition Comparison

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How are plantain raw and macadamia different?

  • Plantain raw is richer in vitamin A and vitamin C, while macadamia is higher in vitamin B1, copper, iron, fiber, magnesium, phosphorus, and vitamin B3.
  • Macadamia covers your daily need for vitamin B1, 95% more than plantain raw.
  • Plantain raw is lower in saturated fat.
  • Plantain raw has a higher glycemic index (37) than macadamia (10).

Plantains, raw and Nuts, macadamia nuts, raw types were used in this article.

Infographic

Plantain raw vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more PotassiumPotassium +35.6%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +251.4%
Contains more CalciumCalcium +2733.3%
Contains more IronIron +515%
Contains more CopperCopper +833.3%
Contains more ZincZinc +828.6%
Contains more PhosphorusPhosphorus +452.9%
Contains more SeleniumSelenium +140%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +1433.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +285.7%
Contains more Vitamin B1Vitamin B1 +2198.1%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +260.5%
Contains more Vitamin B5Vitamin B5 +191.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.275mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Macadamia DV% diff.
Manganese 4.131mg 180%
Monounsaturated fat 0.032g 58.877g 147%
Fats 0.37g 75.77g 116%
Vitamin B1 0.052mg 1.195mg 95%
Copper 0.081mg 0.756mg 75%
Saturated fat 0.143g 12.061g 54%
Iron 0.6mg 3.69mg 39%
Calories 122kcal 718kcal 30%
Fiber 2.3g 8.6g 25%
Magnesium 37mg 130mg 22%
Phosphorus 34mg 188mg 22%
Vitamin C 18.4mg 1.2mg 19%
Protein 1.3g 7.91g 13%
Zinc 0.14mg 1.3mg 11%
Vitamin B3 0.686mg 2.473mg 11%
Polyunsaturated fat 0.069g 1.502g 10%
Vitamin B5 0.26mg 0.758mg 10%
Calcium 3mg 85mg 8%
Vitamin B2 0.054mg 0.162mg 8%
Vitamin A 56µg 0µg 6%
Carbs 31.89g 13.82g 6%
Selenium 1.5µg 3.6µg 4%
Potassium 499mg 368mg 4%
Vitamin E 0.14mg 0.54mg 3%
Folate 22µg 11µg 3%
Choline 13.5mg 2%
Vitamin B6 0.299mg 0.275mg 2%
Vitamin K 0.7µg 1%
Net carbs 29.59g 5.22g N/A
Sugar 15g 4.57g N/A
Starch 1.05g 0%
Sodium 4mg 5mg 0%
Tryptophan 0.015mg 0.067mg 0%
Threonine 0.034mg 0.37mg 0%
Isoleucine 0.036mg 0.314mg 0%
Leucine 0.059mg 0.602mg 0%
Lysine 0.06mg 0.018mg 0%
Methionine 0.017mg 0.023mg 0%
Phenylalanine 0.044mg 0.665mg 0%
Valine 0.046mg 0.363mg 0%
Histidine 0.064mg 0.195mg 0%
Fructose 0.07g 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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more CarbsCarbs +130.8%
Contains more WaterWater +4700%
Contains more ProteinProtein +508.5%
Contains more FatsFats +20378.4%
~equal in Other ~1.14g

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% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +183890.6%
Contains more Poly. FatPolyunsaturated fat +2076.8%

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.