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. Oatmeal

Plantain raw vs. Oatmeal — In-Depth Nutrition Comparison

Compare

Significant differences between plantain raw and oatmeal

  • Plantain raw has more vitamin C, vitamin A, and potassium; however, oatmeal is richer in iron, vitamin B1, vitamin B3, vitamin B2, calcium, selenium, and phosphorus.
  • Oatmeal covers your daily iron needs 67% more than plantain raw.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of plantain raw is 37.

Specific food types used in this comparison are Plantains, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Plantain raw vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +42.3%
Contains more PotassiumPotassium +718%
Contains more CopperCopper +22.7%
Contains less SodiumSodium -91.8%
Contains more CalciumCalcium +2566.7%
Contains more IronIron +893.3%
Contains more ZincZinc +342.9%
Contains more PhosphorusPhosphorus +126.5%
Contains more SeleniumSelenium +233.3%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +75%
Contains more CholineCholine +187.2%
Contains more Vitamin AVitamin A +132.1%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +298.1%
Contains more Vitamin B3Vitamin B3 +341%
Contains more Vitamin B5Vitamin B5 +21.9%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.29mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Oatmeal DV% diff.
Iron 0.6mg 5.96mg 67%
Manganese 0.558mg 24%
Vitamin C 18.4mg 0mg 20%
Vitamin B1 0.052mg 0.26mg 17%
Vitamin B3 0.686mg 3.025mg 15%
Potassium 499mg 61mg 13%
Vitamin B2 0.054mg 0.215mg 12%
Calcium 3mg 80mg 8%
Vitamin A 56µg 130µg 8%
Carbs 31.89g 11.67g 7%
Phosphorus 34mg 77mg 6%
Folate 22µg 44µg 6%
Selenium 1.5µg 5µg 6%
Zinc 0.14mg 0.62mg 4%
Starch 10.37g 4%
Calories 122kcal 68kcal 3%
Magnesium 37mg 26mg 3%
Sodium 4mg 49mg 2%
Polyunsaturated fat 0.069g 0.426g 2%
Copper 0.081mg 0.066mg 2%
Fats 0.37g 1.36g 2%
Choline 13.5mg 4.7mg 2%
Protein 1.3g 2.37g 2%
Fiber 2.3g 1.7g 2%
Vitamin B5 0.26mg 0.317mg 1%
Vitamin B6 0.299mg 0.29mg 1%
Monounsaturated fat 0.032g 0.391g 1%
Net carbs 29.59g 9.97g N/A
Sugar 15g 0.46g N/A
Vitamin E 0.14mg 0.07mg 0%
Vitamin K 0.7µg 0.4µg 0%
Trans fat 0g 0.003g N/A
Saturated fat 0.143g 0.226g 0%
Tryptophan 0.015mg 0.04mg 0%
Threonine 0.034mg 0.083mg 0%
Isoleucine 0.036mg 0.105mg 0%
Leucine 0.059mg 0.2mg 0%
Lysine 0.06mg 0.135mg 0%
Methionine 0.017mg 0.04mg 0%
Phenylalanine 0.044mg 0.13mg 0%
Valine 0.046mg 0.151mg 0%
Histidine 0.064mg 0.057mg 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more CarbsCarbs +173.3%
Contains more OtherOther +103.5%
Contains more ProteinProtein +82.3%
Contains more FatsFats +267.6%
Contains more WaterWater +28.7%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -36.7%
Contains more Mono. FatMonounsaturated fat +1121.9%
Contains more Poly. FatPolyunsaturated fat +517.4%

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.