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  6. Plantain raw vs. Olive

Plantain raw vs. Olive — In-Depth Nutrition Comparison

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Significant differences between plantain raw and olive

  • Plantain raw has more vitamin B6, vitamin C, vitamin A, potassium, and magnesium; however, olive is richer in iron, copper, vitamin E, and calcium.
  • Olive covers your daily iron needs 34% more than plantain raw.
  • Olive has 62 times less potassium than plantain raw. Plantain raw has 499mg of potassium, while olive has 8mg.
  • Plantain raw contains less sodium.

Specific food types used in this comparison are Plantains, raw and Olives, ripe, canned (small-extra large).

Infographic

Plantain raw vs Olive 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%
Olive
Olive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +825%
Contains more PotassiumPotassium +6137.5%
Contains more PhosphorusPhosphorus +1033.3%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +2833.3%
Contains more IronIron +450%
Contains more CopperCopper +209.9%
Contains more ZincZinc +57.1%

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%
Olive
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +1944.4%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin B1Vitamin B1 +1633.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1754.1%
Contains more Vitamin B5Vitamin B5 +1633.3%
Contains more Vitamin B6Vitamin B6 +3222.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +31.1%
Contains more Vitamin EVitamin E +1078.6%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Olive DV% diff.
Iron 0.6mg 3.3mg 34%
Sodium 4mg 735mg 32%
Vitamin B6 0.299mg 0.009mg 22%
Monounsaturated fat 0.032g 7.888g 20%
Vitamin C 18.4mg 0.9mg 19%
Copper 0.081mg 0.251mg 19%
Fats 0.37g 10.68g 16%
Potassium 499mg 8mg 14%
Vitamin E 0.14mg 1.65mg 10%
Carbs 31.89g 6.26g 9%
Calcium 3mg 88mg 9%
Magnesium 37mg 4mg 8%
Polyunsaturated fat 0.069g 0.911g 6%
Folate 22µg 0µg 6%
Saturated fat 0.143g 1.415g 6%
Vitamin B5 0.26mg 0.015mg 5%
Vitamin B1 0.052mg 0.003mg 4%
Vitamin B2 0.054mg 0mg 4%
Vitamin B3 0.686mg 0.037mg 4%
Phosphorus 34mg 3mg 4%
Fiber 2.3g 3.2g 4%
Vitamin A 56µg 20µg 4%
Protein 1.3g 0.84g 1%
Selenium 1.5µg 0.9µg 1%
Manganese 0.02mg 1%
Zinc 0.14mg 0.22mg 1%
Vitamin K 0.7µg 1.4µg 1%
Choline 13.5mg 10.3mg 1%
Calories 122kcal 115kcal 0%
Net carbs 29.59g 3.06g N/A
Sugar 15g 0g N/A
Tryptophan 0.015mg 0%
Threonine 0.034mg 0.026mg 0%
Isoleucine 0.036mg 0.031mg 0%
Leucine 0.059mg 0.05mg 0%
Lysine 0.06mg 0.032mg 0%
Methionine 0.017mg 0.012mg 0%
Phenylalanine 0.044mg 0.029mg 0%
Valine 0.046mg 0.038mg 0%
Histidine 0.064mg 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +54.8%
Contains more CarbsCarbs +409.4%
Contains more FatsFats +2786.5%
Contains more WaterWater +22.5%
Contains more OtherOther +92.2%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +24550%
Contains more Poly. FatPolyunsaturated fat +1220.3%

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.