Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Quinoa

Plantain raw vs. Quinoa — In-Depth Nutrition Comparison

Compare

The main differences between plantain raw and quinoa

  • Plantain raw is richer in vitamin A, vitamin C, vitamin B6, and potassium, yet quinoa is richer in phosphorus, copper, iron, zinc, and magnesium.
  • Daily need coverage for vitamin A for plantain raw is 22% higher.
  • Plantain raw has a lower glycemic index than quinoa.

Food types used in this article are Plantains, raw and Quinoa, cooked.

Infographic

Plantain raw vs Quinoa 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%
Quinoa
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +190.1%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +73%
Contains more CalciumCalcium +466.7%
Contains more IronIron +148.3%
Contains more CopperCopper +137%
Contains more ZincZinc +678.6%
Contains more PhosphorusPhosphorus +347.1%
Contains more SeleniumSelenium +86.7%

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%
Quinoa
Quinoa
5
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +66.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +143.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +105.8%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more FolateFolate +90.9%
Contains more CholineCholine +70.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Quinoa DV% diff.
Manganese 0.631mg 27%
Vitamin C 18.4mg 0mg 20%
Phosphorus 34mg 152mg 17%
Vitamin B6 0.299mg 0.123mg 14%
Copper 0.081mg 0.192mg 12%
Iron 0.6mg 1.49mg 11%
Potassium 499mg 172mg 10%
Zinc 0.14mg 1.09mg 9%
Starch 17.63g 7%
Polyunsaturated fat 0.069g 1.078g 7%
Magnesium 37mg 64mg 6%
Protein 1.3g 4.4g 6%
Vitamin A 56µg 0µg 6%
Vitamin B5 0.26mg 5%
Vitamin B1 0.052mg 0.107mg 5%
Folate 22µg 42µg 5%
Vitamin B2 0.054mg 0.11mg 4%
Carbs 31.89g 21.3g 4%
Vitamin E 0.14mg 0.63mg 3%
Choline 13.5mg 23mg 2%
Fiber 2.3g 2.8g 2%
Selenium 1.5µg 2.8µg 2%
Vitamin B3 0.686mg 0.412mg 2%
Fats 0.37g 1.92g 2%
Monounsaturated fat 0.032g 0.528g 1%
Calcium 3mg 17mg 1%
Vitamin K 0.7µg 0µg 1%
Calories 122kcal 120kcal 0%
Net carbs 29.59g 18.5g N/A
Sugar 15g 0.87g N/A
Sodium 4mg 7mg 0%
Saturated fat 0.143g 0.231g 0%
Tryptophan 0.015mg 0.052mg 0%
Threonine 0.034mg 0.131mg 0%
Isoleucine 0.036mg 0.157mg 0%
Leucine 0.059mg 0.261mg 0%
Lysine 0.06mg 0.239mg 0%
Methionine 0.017mg 0.096mg 0%
Phenylalanine 0.044mg 0.185mg 0%
Valine 0.046mg 0.185mg 0%
Histidine 0.064mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more CarbsCarbs +49.7%
Contains more OtherOther +50.6%
Contains more ProteinProtein +238.5%
Contains more FatsFats +418.9%
~equal in Water ~71.61g

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -38.1%
Contains more Mono. FatMonounsaturated fat +1550%
Contains more Poly. FatPolyunsaturated fat +1462.3%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.