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. Oats

Plantain raw vs. Oats — In-Depth Nutrition Comparison

Compare

A recap on differences between plantain raw and oats

  • Plantain raw is higher in vitamin A and vitamin C, yet oats are higher in phosphorus, copper, vitamin B1, iron, zinc, magnesium, fiber, and vitamin B5.
  • Oats cover your daily phosphorus needs 70% more than plantain raw.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Plantains, raw and Oats.

Infographic

Plantain raw vs Oats 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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more PotassiumPotassium +16.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +378.4%
Contains more CalciumCalcium +1700%
Contains more IronIron +686.7%
Contains more CopperCopper +672.8%
Contains more ZincZinc +2735.7%
Contains more PhosphorusPhosphorus +1438.2%
Contains less SodiumSodium -50%

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%
Oats
Oats
5
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +151.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1367.3%
Contains more Vitamin B2Vitamin B2 +157.4%
Contains more Vitamin B3Vitamin B3 +40.1%
Contains more Vitamin B5Vitamin B5 +418.8%
Contains more FolateFolate +154.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Oats DV% diff.
Manganese 4.916mg 214%
Phosphorus 34mg 523mg 70%
Copper 0.081mg 0.626mg 61%
Vitamin B1 0.052mg 0.763mg 59%
Iron 0.6mg 4.72mg 52%
Zinc 0.14mg 3.97mg 35%
Magnesium 37mg 177mg 33%
Fiber 2.3g 10.6g 33%
Protein 1.3g 16.89g 31%
Vitamin B5 0.26mg 1.349mg 22%
Vitamin C 18.4mg 0mg 20%
Polyunsaturated fat 0.069g 2.535g 16%
Vitamin B6 0.299mg 0.119mg 14%
Calories 122kcal 389kcal 13%
Carbs 31.89g 66.27g 11%
Fats 0.37g 6.9g 10%
Folate 22µg 56µg 9%
Vitamin B2 0.054mg 0.139mg 7%
Vitamin A 56µg 0µg 6%
Monounsaturated fat 0.032g 2.178g 5%
Calcium 3mg 54mg 5%
Saturated fat 0.143g 1.217g 5%
Selenium 1.5µg 3%
Choline 13.5mg 2%
Potassium 499mg 429mg 2%
Vitamin B3 0.686mg 0.961mg 2%
Vitamin E 0.14mg 1%
Vitamin K 0.7µg 1%
Net carbs 29.59g 55.67g N/A
Sugar 15g N/A
Sodium 4mg 2mg 0%
Tryptophan 0.015mg 0.234mg 0%
Threonine 0.034mg 0.575mg 0%
Isoleucine 0.036mg 0.694mg 0%
Leucine 0.059mg 1.284mg 0%
Lysine 0.06mg 0.701mg 0%
Methionine 0.017mg 0.312mg 0%
Phenylalanine 0.044mg 0.895mg 0%
Valine 0.046mg 0.937mg 0%
Histidine 0.064mg 0.405mg 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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +694.2%
Contains more ProteinProtein +1199.2%
Contains more FatsFats +1764.9%
Contains more CarbsCarbs +107.8%
Contains more OtherOther +48.3%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +6706.3%
Contains more Poly. FatPolyunsaturated fat +3573.9%

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.