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  6. Plantain raw vs. Pilaf

Plantain raw vs. Pilaf — In-Depth Nutrition Comparison

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How are plantain raw and pilaf different?

  • Plantain raw is higher in vitamin A and vitamin C; however, pilaf is richer in selenium, folate, vitamin B1, vitamin B3, iron, phosphorus, and copper.
  • Daily need coverage for sodium for pilaf is 56% higher.
  • Plantain raw contains 81 times more vitamin A than pilaf. While plantain raw contains 1127IU of vitamin A, pilaf contains only 14IU.
  • Plantain raw has less sodium.
  • Plantain raw has a lower glycemic index (37) than pilaf (60).

Plantains, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Plantain raw vs Pilaf 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%
Pilaf
Pilaf
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +165.4%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +2666.7%
Contains more IronIron +306.7%
Contains more CopperCopper +104.9%
Contains more ZincZinc +621.4%
Contains more PhosphorusPhosphorus +352.9%
Contains more SeleniumSelenium +2060%

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%
Pilaf
Pilaf
8
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +348.8%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin KVitamin K +40%
Contains more Vitamin B1Vitamin B1 +1059.6%
Contains more Vitamin B2Vitamin B2 +61.1%
Contains more Vitamin B3Vitamin B3 +793.1%
Contains more Vitamin B5Vitamin B5 +175%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +863.6%
Contains more CholineCholine +29.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Pilaf DV% diff.
Selenium 1.5µg 32.4µg 56%
Sodium 4mg 1303mg 56%
Folate 22µg 212µg 48%
Vitamin B1 0.052mg 0.603mg 46%
Manganese 0.882mg 38%
Vitamin B3 0.686mg 6.127mg 34%
Starch 71.23g 29%
Iron 0.6mg 2.44mg 23%
Protein 1.3g 10.42g 18%
Phosphorus 34mg 154mg 17%
Vitamin C 18.4mg 4.1mg 16%
Carbs 31.89g 76.31g 15%
Calories 122kcal 359kcal 12%
Copper 0.081mg 0.166mg 9%
Vitamin B5 0.26mg 0.715mg 9%
Potassium 499mg 188mg 9%
Zinc 0.14mg 1.01mg 8%
Vitamin B6 0.299mg 0.4mg 8%
Calcium 3mg 83mg 8%
Vitamin A 56µg 4µg 6%
Fiber 2.3g 1.2g 4%
Vitamin B2 0.054mg 0.087mg 3%
Polyunsaturated fat 0.069g 0.377g 2%
Fats 0.37g 1.37g 2%
Magnesium 37mg 32mg 1%
Vitamin E 0.14mg 0.04mg 1%
Vitamin B12 0µg 0.02µg 1%
Choline 13.5mg 17.5mg 1%
Saturated fat 0.143g 0.307g 1%
Monounsaturated fat 0.032g 0.373g 1%
Net carbs 29.59g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 15g 1.53g N/A
Vitamin K 0.7µg 0.5µg 0%
Tryptophan 0.015mg 0.086mg 0%
Threonine 0.034mg 0.221mg 0%
Isoleucine 0.036mg 0.279mg 0%
Leucine 0.059mg 0.523mg 0%
Lysine 0.06mg 0.189mg 0%
Methionine 0.017mg 0.145mg 0%
Phenylalanine 0.044mg 0.32mg 0%
Valine 0.046mg 0.374mg 0%
Histidine 0.064mg 0.15mg 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
Pilaf
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +711.9%
Contains more ProteinProtein +701.5%
Contains more FatsFats +270.3%
Contains more CarbsCarbs +139.3%
Contains more OtherOther +232.8%

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
Pilaf
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -53.4%
Contains more Mono. FatMonounsaturated fat +1065.6%
Contains more Poly. FatPolyunsaturated fat +446.4%

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.