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  6. Plantain raw vs. Porridge

Plantain raw vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between plantain raw and porridge

  • Plantain raw has more vitamin A, vitamin B6, vitamin C, potassium, magnesium, and fiber; however, porridge is richer in iron and calcium.
  • Porridge covers your daily iron needs 39% more than plantain raw.
  • Porridge contains less sugar.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of plantain raw is 37.

Specific food types used in this comparison are Plantains, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Plantain raw vs Porridge 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +640%
Contains more PotassiumPotassium +3018.8%
Contains more CopperCopper +102.5%
Contains more PhosphorusPhosphorus +126.7%
Contains less SodiumSodium -33.3%
Contains more CalciumCalcium +2800%
Contains more IronIron +523.3%
Contains more SeleniumSelenium +86.7%
~equal in Zinc ~0.13mg
~equal in Manganese ~0mg

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%
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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B2Vitamin B2 +116%
Contains more Vitamin B3Vitamin B3 +31.9%
Contains more Vitamin B5Vitamin B5 +266.2%
Contains more Vitamin B6Vitamin B6 +2200%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +83.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Porridge DV% diff.
Iron 0.6mg 3.74mg 39%
Vitamin B6 0.299mg 0.013mg 22%
Vitamin C 18.4mg 0mg 20%
Potassium 499mg 16mg 14%
Magnesium 37mg 5mg 8%
Calcium 3mg 87mg 8%
Carbs 31.89g 10.52g 7%
Fiber 2.3g 0.5g 7%
Vitamin A 56µg 0µg 6%
Copper 0.081mg 0.04mg 5%
Calories 122kcal 50kcal 4%
Vitamin B5 0.26mg 0.071mg 4%
Folate 22µg 12µg 3%
Phosphorus 34mg 15mg 3%
Vitamin B2 0.054mg 0.025mg 2%
Selenium 1.5µg 2.8µg 2%
Choline 13.5mg 2%
Vitamin E 0.14mg 0.02mg 1%
Saturated fat 0.143g 0.033g 1%
Vitamin B3 0.686mg 0.52mg 1%
Vitamin K 0.7µg 0.1µg 1%
Protein 1.3g 1.44g 0%
Fats 0.37g 0.21g 0%
Net carbs 29.59g 10.02g N/A
Sugar 15g 0.03g N/A
Zinc 0.14mg 0.13mg 0%
Sodium 4mg 6mg 0%
Vitamin B1 0.052mg 0.055mg 0%
Monounsaturated fat 0.032g 0.028g 0%
Polyunsaturated fat 0.069g 0.114g 0%
Tryptophan 0.015mg 0.02mg 0%
Threonine 0.034mg 0.045mg 0%
Isoleucine 0.036mg 0.063mg 0%
Leucine 0.059mg 0.11mg 0%
Lysine 0.06mg 0.037mg 0%
Methionine 0.017mg 0.027mg 0%
Phenylalanine 0.044mg 0.078mg 0%
Valine 0.046mg 0.07mg 0%
Histidine 0.064mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more FatsFats +76.2%
Contains more CarbsCarbs +203.1%
Contains more OtherOther +427.3%
Contains more ProteinProtein +10.8%
Contains more WaterWater +34.2%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +14.3%
Contains less Sat. FatSaturated fat -76.9%
Contains more Poly. FatPolyunsaturated fat +65.2%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.