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  6. Plantain raw vs. Potato

Plantain raw vs. Potato — In-Depth Nutrition Comparison

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How are plantain raw and potatoes different?

  • Plantain raw has more vitamin A than potatoes.
  • Daily need coverage for vitamin A for plantain raw is 23% higher.
  • Plantain raw contains 18 times more sugar than potatoes. While plantain raw contains 15g of sugar, potatoes contain only 0.82g.
  • Plantain raw has a lower glycemic index (37) than potatoes (86).

Plantains, raw and Potatoes, flesh, and skin, raw are the varieties used in this article.

Infographic

Plantain raw vs Potato infographic
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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%
Potato
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +17.4%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +275%
Contains more CalciumCalcium +300%
Contains more IronIron +35%
Contains more CopperCopper +35.8%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +67.6%

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%
Potato
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B2Vitamin B2 +68.8%
Contains more FolateFolate +46.7%
Contains more CholineCholine +11.6%
Contains more Vitamin B1Vitamin B1 +55.8%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin KVitamin K +185.7%
~equal in Vitamin C ~19.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.298mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Potato DV% diff.
Manganese 0.2mg 9%
Starch 15.29g 6%
Vitamin A 56µg 0µg 6%
Carbs 31.89g 17.49g 5%
Magnesium 37mg 23mg 3%
Iron 0.6mg 0.81mg 3%
Copper 0.081mg 0.11mg 3%
Phosphorus 34mg 57mg 3%
Calories 122kcal 77kcal 2%
Folate 22µg 15µg 2%
Vitamin B3 0.686mg 1.061mg 2%
Vitamin B2 0.054mg 0.032mg 2%
Protein 1.3g 2.05g 2%
Selenium 1.5µg 0.4µg 2%
Vitamin B1 0.052mg 0.081mg 2%
Potassium 499mg 425mg 2%
Zinc 0.14mg 0.3mg 1%
Saturated fat 0.143g 0.025g 1%
Fiber 2.3g 2.1g 1%
Vitamin E 0.14mg 0.01mg 1%
Calcium 3mg 12mg 1%
Vitamin C 18.4mg 19.7mg 1%
Vitamin B5 0.26mg 0.295mg 1%
Vitamin K 0.7µg 2µg 1%
Fats 0.37g 0.09g 0%
Net carbs 29.59g 15.39g N/A
Sugar 15g 0.82g N/A
Sodium 4mg 6mg 0%
Vitamin B6 0.299mg 0.298mg 0%
Choline 13.5mg 12.1mg 0%
Monounsaturated fat 0.032g 0.002g 0%
Polyunsaturated fat 0.069g 0.042g 0%
Tryptophan 0.015mg 0.021mg 0%
Threonine 0.034mg 0.067mg 0%
Isoleucine 0.036mg 0.066mg 0%
Leucine 0.059mg 0.098mg 0%
Lysine 0.06mg 0.107mg 0%
Methionine 0.017mg 0.032mg 0%
Phenylalanine 0.044mg 0.081mg 0%
Valine 0.046mg 0.103mg 0%
Histidine 0.064mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more FatsFats +311.1%
Contains more CarbsCarbs +82.3%
Contains more ProteinProtein +57.7%
Contains more WaterWater +21.4%
~equal in Other ~1.12g

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +64.3%
Contains less Sat. FatSaturated fat -82.5%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.