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  6. Plantain raw vs. Pumpkin pie

Plantain raw vs. Pumpkin pie — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and pumpkin pie

  • Plantain raw has more vitamin C, vitamin B6, and potassium; however, pumpkin pie is higher in vitamin A, vitamin B1,2, vitamin B1, and vitamin K.
  • Pumpkin pie covers your daily need for vitamin A, 46% more than plantain raw.
  • Plantain raw has less saturated fat.
  • The glycemic index of pumpkin pie is higher.

These are the specific foods used in this comparison Plantains, raw and Pie, pumpkin, commercially prepared.

Infographic

Plantain raw vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +164.3%
Contains more PotassiumPotassium +198.8%
Contains less SodiumSodium -98.3%
Contains more CalciumCalcium +2033.3%
Contains more IronIron +50%
Contains more CopperCopper +82.7%
Contains more ZincZinc +178.6%
Contains more PhosphorusPhosphorus +138.2%
Contains more SeleniumSelenium +260%

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +374.6%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +442.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +240.4%
Contains more Vitamin B2Vitamin B2 +129.6%
Contains more Vitamin B3Vitamin B3 +61.4%
Contains more Vitamin B5Vitamin B5 +73.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1785.7%
Contains more FolateFolate +18.2%
Contains more CholineCholine +177.8%

All nutrients comparison - raw data values

Nutrient Plantain raw Pumpkin pie DV% diff.
Vitamin A 56µg 448µg 44%
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.063mg 18%
Vitamin B12 0µg 0.35µg 15%
Fats 0.37g 9.75g 14%
Polyunsaturated fat 0.069g 1.77g 11%
Monounsaturated fat 0.032g 4.6g 11%
Sodium 4mg 239mg 10%
Manganese 0.227mg 10%
Vitamin B1 0.052mg 0.177mg 10%
Vitamin K 0.7µg 13.2µg 10%
Potassium 499mg 167mg 10%
Cholesterol 0mg 26mg 9%
Saturated fat 0.143g 1.988g 8%
Phosphorus 34mg 81mg 7%
Copper 0.081mg 0.148mg 7%
Selenium 1.5µg 5.4µg 7%
Calories 122kcal 243kcal 6%
Calcium 3mg 64mg 6%
Vitamin B2 0.054mg 0.124mg 5%
Magnesium 37mg 14mg 5%
Protein 1.3g 3.9g 5%
Starch 10.73g 4%
Iron 0.6mg 0.9mg 4%
Vitamin B5 0.26mg 0.452mg 4%
Choline 13.5mg 37.5mg 4%
Fructose 2.85g 4%
Vitamin E 0.14mg 0.76mg 4%
Vitamin B3 0.686mg 1.107mg 3%
Fiber 2.3g 1.8g 2%
Zinc 0.14mg 0.39mg 2%
Vitamin D 0µg 0.1µg 1%
Folate 22µg 26µg 1%
Carbs 31.89g 34.83g 1%
Net carbs 29.59g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 15g 18.88g N/A
Tryptophan 0.015mg 0.048mg 0%
Threonine 0.034mg 0.154mg 0%
Isoleucine 0.036mg 0.158mg 0%
Leucine 0.059mg 0.297mg 0%
Lysine 0.06mg 0.192mg 0%
Methionine 0.017mg 0.249mg 0%
Phenylalanine 0.044mg 0.175mg 0%
Valine 0.046mg 0.211mg 0%
Histidine 0.064mg 0.088mg 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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more WaterWater +29.5%
Contains more ProteinProtein +200%
Contains more FatsFats +2535.1%
~equal in Carbs ~34.83g
~equal in Other ~1.13g

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +14275%
Contains more Poly. FatPolyunsaturated fat +2465.2%

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.