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  6. Plantain raw vs. Pancake

Plantain raw vs. Pancake — In-Depth Nutrition Comparison

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Significant differences between Plantain raw and Pancake

  • Plantain raw has more Vitamin C, and Vitamin B6, however, Pancake is richer in Selenium, Calcium, Phosphorus, Vitamin B2, Iron, and Vitamin B1.
  • Pancake covers your daily Selenium needs 24% more than Plantain raw.
  • Pancake has 61 times less Vitamin C than Plantain raw. Plantain raw has 18.4mg of Vitamin C, while Pancake has 0.3mg.
  • Plantain raw contains less Sodium.

Specific food types used in this comparison are Plantains, raw and Pancakes, plain, prepared from recipe.

Infographic

Plantain raw vs Pancake 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.
Plantain raw
Plantain raw
4
:
6
Pancake
Pancake
Contains more Magnesium +131.3%
Contains more Potassium +278%
Contains less Sodium -99.1%
Contains more Copper +65.3%
Contains more Calcium +7200%
Contains more Iron +200%
Contains more Phosphorus +367.6%
Contains more Zinc +300%
Contains more Selenium +893.3%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Contains more Magnesium +131.3%
Contains more Potassium +278%
Contains less Sodium -99.1%
Contains more Copper +65.3%
Contains more Calcium +7200%
Contains more Iron +200%
Contains more Phosphorus +367.6%
Contains more Zinc +300%
Contains more Selenium +893.3%

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.
Plantain raw
Plantain raw
6
:
6
Pancake
Pancake
Contains more Vitamin A +475%
Contains more Vitamin C +6033.3%
Contains more Vitamin B6 +550%
Contains more Vitamin B1 +286.5%
Contains more Vitamin B2 +420.4%
Contains more Vitamin B3 +128.4%
Contains more Vitamin B5 +55.8%
Contains more Folate +72.7%
Contains more Vitamin B12 +∞%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
Contains more Vitamin A +475%
Contains more Vitamin C +6033.3%
Contains more Vitamin B6 +550%
Contains more Vitamin B1 +286.5%
Contains more Vitamin B2 +420.4%
Contains more Vitamin B3 +128.4%
Contains more Vitamin B5 +55.8%
Contains more Folate +72.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
2
:
3
Pancake
Pancake
Contains more Carbs +12.7%
Contains more Water +23.4%
Contains more Protein +392.3%
Contains more Fats +2521.6%
Contains more Other +132.8%
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more Carbs +12.7%
Contains more Water +23.4%
Contains more Protein +392.3%
Contains more Fats +2521.6%
Contains more Other +132.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
2
Pancake
Pancake
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +7631.3%
Contains more Polyunsaturated fat +6344.9%
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +7631.3%
Contains more Polyunsaturated fat +6344.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Pancake
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Pancake Opinion
Net carbs 29.59g 28.3g Plantain raw
Protein 1.3g 6.4g Pancake
Fats 0.37g 9.7g Pancake
Carbs 31.89g 28.3g Plantain raw
Calories 122kcal 227kcal Pancake
Sugar 15g Pancake
Fiber 2.3g Plantain raw
Calcium 3mg 219mg Pancake
Iron 0.6mg 1.8mg Pancake
Magnesium 37mg 16mg Plantain raw
Phosphorus 34mg 159mg Pancake
Potassium 499mg 132mg Plantain raw
Sodium 4mg 439mg Plantain raw
Zinc 0.14mg 0.56mg Pancake
Copper 0.081mg 0.049mg Plantain raw
Manganese 0.2mg Pancake
Selenium 1.5µg 14.9µg Pancake
Vitamin A 1127IU 196IU Plantain raw
Vitamin A RAE 56µg 54µg Plantain raw
Vitamin E 0.14mg Plantain raw
Vitamin C 18.4mg 0.3mg Plantain raw
Vitamin B1 0.052mg 0.201mg Pancake
Vitamin B2 0.054mg 0.281mg Pancake
Vitamin B3 0.686mg 1.567mg Pancake
Vitamin B5 0.26mg 0.405mg Pancake
Vitamin B6 0.299mg 0.046mg Plantain raw
Folate 22µg 38µg Pancake
Vitamin B12 0µg 0.22µg Pancake
Vitamin K 0.7µg Plantain raw
Tryptophan 0.015mg 0.08mg Pancake
Threonine 0.034mg 0.237mg Pancake
Isoleucine 0.036mg 0.297mg Pancake
Leucine 0.059mg 0.513mg Pancake
Lysine 0.06mg 0.321mg Pancake
Methionine 0.017mg 0.147mg Pancake
Phenylalanine 0.044mg 0.319mg Pancake
Valine 0.046mg 0.335mg Pancake
Histidine 0.064mg 0.152mg Pancake
Cholesterol 0mg 59mg Plantain raw
Saturated Fat 0.143g 2.122g Plantain raw
Omega-3 - DHA 0g 0.005g Pancake
Monounsaturated Fat 0.032g 2.474g Pancake
Polyunsaturated fat 0.069g 4.447g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Pancake
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Plantain raw
21%
Pancake
Minerals Daily Need Coverage Score
15%
Plantain raw
42%
Pancake

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 435mg)
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 1.979g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 29)
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 15g)
Which food is richer in minerals?
Pancake
Pancake is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.