Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Bran raw

Plantain raw vs. Bran raw — In-Depth Nutrition Comparison

Compare

Significant differences between plantain raw and bran raw

  • Plantain raw has more vitamin A; however, bran raw is richer in phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, zinc, and vitamin B5.
  • Bran raw covers your daily phosphorus needs 100% more than plantain raw.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of plantain raw is 37.

Specific food types used in this comparison are Plantains, raw and Oat bran, raw.

Infographic

Plantain raw vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +535.1%
Contains more CalciumCalcium +1833.3%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +801.7%
Contains more CopperCopper +397.5%
Contains more ZincZinc +2121.4%
Contains more PhosphorusPhosphorus +2058.8%
Contains more SeleniumSelenium +2913.3%
~equal in Sodium ~4mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +81.2%
Contains more Vitamin EVitamin E +621.4%
Contains more Vitamin B1Vitamin B1 +2150%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B3Vitamin B3 +36.2%
Contains more Vitamin B5Vitamin B5 +474.6%
Contains more Vitamin KVitamin K +357.1%
Contains more FolateFolate +136.4%
Contains more CholineCholine +138.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Bran raw DV% diff.
Manganese 5.63mg 245%
Phosphorus 34mg 734mg 100%
Vitamin B1 0.052mg 1.17mg 93%
Selenium 1.5µg 45.2µg 79%
Iron 0.6mg 5.41mg 60%
Fiber 2.3g 15.4g 52%
Magnesium 37mg 235mg 47%
Copper 0.081mg 0.403mg 36%
Protein 1.3g 17.3g 32%
Zinc 0.14mg 3.11mg 27%
Vitamin B5 0.26mg 1.494mg 25%
Vitamin C 18.4mg 0mg 20%
Polyunsaturated fat 0.069g 2.766g 18%
Vitamin B2 0.054mg 0.22mg 13%
Carbs 31.89g 66.22g 11%
Vitamin B6 0.299mg 0.165mg 10%
Fats 0.37g 7.03g 10%
Folate 22µg 52µg 8%
Monounsaturated fat 0.032g 2.376g 6%
Calories 122kcal 246kcal 6%
Vitamin E 0.14mg 1.01mg 6%
Vitamin A 56µg 0µg 6%
Calcium 3mg 58mg 6%
Saturated fat 0.143g 1.328g 5%
Choline 13.5mg 32.2mg 3%
Vitamin B3 0.686mg 0.934mg 2%
Vitamin K 0.7µg 3.2µg 2%
Potassium 499mg 566mg 2%
Net carbs 29.59g 50.82g N/A
Sugar 15g 1.45g N/A
Sodium 4mg 4mg 0%
Tryptophan 0.015mg 0.335mg 0%
Threonine 0.034mg 0.502mg 0%
Isoleucine 0.036mg 0.668mg 0%
Leucine 0.059mg 1.374mg 0%
Lysine 0.06mg 0.76mg 0%
Methionine 0.017mg 0.335mg 0%
Phenylalanine 0.044mg 0.908mg 0%
Valine 0.046mg 0.964mg 0%
Histidine 0.064mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +896.6%
Contains more ProteinProtein +1230.8%
Contains more FatsFats +1800%
Contains more CarbsCarbs +107.7%
Contains more OtherOther +150%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +7325%
Contains more Poly. FatPolyunsaturated fat +3908.7%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.