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  6. Plantain raw vs. Potato salad

Plantain raw vs. Potato salad — In-Depth Nutrition Comparison

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Differences between plantain raw and potato salad

  • Plantain raw has more vitamin A, vitamin B6, vitamin C, potassium, and magnesium, while potato salad has more vitamin B5.
  • Potato salad's daily need coverage for sodium is 23% higher.
  • Potato salad contains 7 times less vitamin A than plantain raw. Plantain raw contains 1127IU of vitamin A, while potato salad contains 157IU.
  • The amount of saturated fat in plantain raw is lower.

The food types used in this comparison are Plantains, raw and Potato salad, home-prepared.

Infographic

Plantain raw vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +96.5%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +533.3%
Contains more CopperCopper +45.7%
Contains more ZincZinc +121.4%
Contains more PhosphorusPhosphorus +52.9%
Contains more SeleniumSelenium +173.3%
~equal in Iron ~0.65mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +84%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +112.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +214.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +29.7%
Contains more Vitamin B5Vitamin B5 +105.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Potato salad DV% diff.
Polyunsaturated fat 0.069g 3.737g 24%
Cholesterol 0mg 68mg 23%
Sodium 4mg 529mg 23%
Fats 0.37g 8.2g 12%
Vitamin B6 0.299mg 0.141mg 12%
Vitamin C 18.4mg 10mg 9%
Carbs 31.89g 11.17g 7%
Potassium 499mg 254mg 7%
Saturated fat 0.143g 1.429g 6%
Monounsaturated fat 0.032g 2.48g 6%
Selenium 1.5µg 4.1µg 5%
Vitamin B5 0.26mg 0.534mg 5%
Magnesium 37mg 15mg 5%
Copper 0.081mg 0.118mg 4%
Manganese 0.101mg 4%
Folate 22µg 7µg 4%
Fiber 2.3g 1.3g 4%
Phosphorus 34mg 52mg 3%
Vitamin A 56µg 32µg 3%
Protein 1.3g 2.68g 3%
Calcium 3mg 19mg 2%
Zinc 0.14mg 0.31mg 2%
Choline 13.5mg 2%
Vitamin B1 0.052mg 0.077mg 2%
Vitamin K 0.7µg 1%
Calories 122kcal 143kcal 1%
Vitamin B3 0.686mg 0.89mg 1%
Vitamin E 0.14mg 1%
Iron 0.6mg 0.65mg 1%
Net carbs 29.59g 9.87g N/A
Sugar 15g N/A
Vitamin B2 0.054mg 0.06mg 0%
Tryptophan 0.015mg 0.042mg 0%
Threonine 0.034mg 0.116mg 0%
Isoleucine 0.036mg 0.141mg 0%
Leucine 0.059mg 0.202mg 0%
Lysine 0.06mg 0.171mg 0%
Methionine 0.017mg 0.066mg 0%
Phenylalanine 0.044mg 0.135mg 0%
Valine 0.046mg 0.172mg 0%
Histidine 0.064mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more CarbsCarbs +185.5%
Contains more ProteinProtein +106.2%
Contains more FatsFats +2116.2%
Contains more WaterWater +16.4%
Contains more OtherOther +68.1%

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% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +7650%
Contains more Poly. FatPolyunsaturated fat +5315.9%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.