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  6. Plantain raw vs. Pecan

Plantain raw vs. Pecan — In-Depth Nutrition Comparison

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How are plantain raw and pecan different?

  • Plantain raw is higher in vitamin A and vitamin C; however, pecan is richer in copper, vitamin B1, zinc, phosphorus, fiber, iron, and magnesium.
  • Daily need coverage for copper for pecan is 124% higher.
  • Plantain raw contains 20 times more vitamin A than pecan. While plantain raw contains 1127IU of vitamin A, pecan contains only 56IU.
  • Plantain raw has less saturated fat.
  • Pecan has a lower glycemic index (10) than plantain raw (37).

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

Infographic

Plantain raw vs Pecan 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%
Pecan
Pecan
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more PotassiumPotassium +21.7%
Contains more MagnesiumMagnesium +227%
Contains more CalciumCalcium +2233.3%
Contains more IronIron +321.7%
Contains more CopperCopper +1381.5%
Contains more ZincZinc +3135.7%
Contains more PhosphorusPhosphorus +714.7%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +153.3%

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%
Pecan
Pecan
7
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin CVitamin C +1572.7%
Contains more Vitamin AVitamin A +1766.7%
Contains more Vitamin B6Vitamin B6 +42.4%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +1169.2%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more Vitamin B3Vitamin B3 +70.1%
Contains more Vitamin B5Vitamin B5 +231.9%
Contains more Vitamin KVitamin K +400%
Contains more CholineCholine +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Plantain raw Pecan DV% diff.
Manganese 4.5mg 196%
Polyunsaturated fat 0.069g 21.614g 144%
Copper 0.081mg 1.2mg 124%
Fats 0.37g 71.97g 110%
Monounsaturated fat 0.032g 40.801g 102%
Vitamin B1 0.052mg 0.66mg 51%
Zinc 0.14mg 4.53mg 40%
Phosphorus 34mg 277mg 35%
Fiber 2.3g 9.6g 29%
Calories 122kcal 691kcal 28%
Saturated fat 0.143g 6.18g 27%
Iron 0.6mg 2.53mg 24%
Magnesium 37mg 121mg 20%
Vitamin C 18.4mg 1.1mg 19%
Protein 1.3g 9.17g 16%
Vitamin B5 0.26mg 0.863mg 12%
Vitamin E 0.14mg 1.4mg 8%
Calcium 3mg 70mg 7%
Vitamin B6 0.299mg 0.21mg 7%
Vitamin B2 0.054mg 0.13mg 6%
Carbs 31.89g 13.86g 6%
Vitamin A 56µg 3µg 6%
Choline 13.5mg 40.5mg 5%
Selenium 1.5µg 3.8µg 4%
Vitamin B3 0.686mg 1.167mg 3%
Potassium 499mg 410mg 3%
Vitamin K 0.7µg 3.5µg 2%
Net carbs 29.59g 4.26g N/A
Sugar 15g 3.97g N/A
Starch 0.46g 0%
Sodium 4mg 0mg 0%
Folate 22µg 22µg 0%
Tryptophan 0.015mg 0.093mg 0%
Threonine 0.034mg 0.306mg 0%
Isoleucine 0.036mg 0.336mg 0%
Leucine 0.059mg 0.598mg 0%
Lysine 0.06mg 0.287mg 0%
Methionine 0.017mg 0.183mg 0%
Phenylalanine 0.044mg 0.426mg 0%
Valine 0.046mg 0.411mg 0%
Histidine 0.064mg 0.262mg 0%
Fructose 0.04g 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
Pecan
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more CarbsCarbs +130.1%
Contains more WaterWater +1754.5%
Contains more ProteinProtein +605.4%
Contains more FatsFats +19351.4%
Contains more OtherOther +27.6%

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
Pecan
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +127403.1%
Contains more Poly. FatPolyunsaturated fat +31224.6%

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.