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. Onion

Plantain raw vs. Onion — In-Depth Nutrition Comparison

Compare

How are plantain raw and onions different?

  • Plantain raw has more vitamin A, vitamin B6, vitamin C, potassium, and magnesium than onions.
  • Daily need coverage for vitamin A for plantain raw is 23% higher.
  • Plantain raw contains 6 times more vitamin B3 than onions. While plantain raw contains 0.686mg of vitamin B3, onions contain only 0.116mg.
  • Onions have less sugar.
  • Onions have a lower glycemic index (15) than plantain raw (37).

Plantains, raw and Onions, raw are the varieties used in this article.

Infographic

Plantain raw vs Onion 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%
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +241.8%
Contains more IronIron +185.7%
Contains more CopperCopper +107.7%
Contains more PhosphorusPhosphorus +17.2%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +666.7%
Contains more ZincZinc +21.4%
~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%
Onion
Onion
0
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +148.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +491.4%
Contains more Vitamin B5Vitamin B5 +111.4%
Contains more Vitamin B6Vitamin B6 +149.2%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +15.8%
Contains more CholineCholine +121.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Onion DV% diff.
Vitamin B6 0.299mg 0.12mg 14%
Vitamin C 18.4mg 7.4mg 12%
Potassium 499mg 146mg 10%
Carbs 31.89g 9.34g 8%
Vitamin A 56µg 0µg 6%
Magnesium 37mg 10mg 6%
Manganese 0.129mg 6%
Iron 0.6mg 0.21mg 5%
Copper 0.081mg 0.039mg 5%
Calories 122kcal 40kcal 4%
Vitamin B3 0.686mg 0.116mg 4%
Vitamin B5 0.26mg 0.123mg 3%
Vitamin B2 0.054mg 0.027mg 2%
Selenium 1.5µg 0.5µg 2%
Fructose 1.29g 2%
Fiber 2.3g 1.7g 2%
Calcium 3mg 23mg 2%
Vitamin B1 0.052mg 0.046mg 1%
Choline 13.5mg 6.1mg 1%
Vitamin E 0.14mg 0.02mg 1%
Phosphorus 34mg 29mg 1%
Folate 22µg 19µg 1%
Protein 1.3g 1.1g 0%
Fats 0.37g 0.1g 0%
Net carbs 29.59g 7.64g N/A
Sugar 15g 4.24g N/A
Zinc 0.14mg 0.17mg 0%
Sodium 4mg 4mg 0%
Vitamin K 0.7µg 0.4µg 0%
Saturated fat 0.143g 0.042g 0%
Monounsaturated fat 0.032g 0.013g 0%
Polyunsaturated fat 0.069g 0.017g 0%
Tryptophan 0.015mg 0.014mg 0%
Threonine 0.034mg 0.021mg 0%
Isoleucine 0.036mg 0.014mg 0%
Leucine 0.059mg 0.025mg 0%
Lysine 0.06mg 0.039mg 0%
Methionine 0.017mg 0.002mg 0%
Phenylalanine 0.044mg 0.025mg 0%
Valine 0.046mg 0.021mg 0%
Histidine 0.064mg 0.014mg 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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +18.2%
Contains more FatsFats +270%
Contains more CarbsCarbs +241.4%
Contains more OtherOther +231.4%
Contains more WaterWater +36.5%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +146.2%
Contains more Poly. FatPolyunsaturated fat +305.9%
Contains less Sat. FatSaturated fat -70.6%

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.