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Plantain raw vs. Rice — In-Depth Nutrition Comparison

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Important differences between plantain raw and rice

  • Plantain raw has more vitamin A, vitamin C, vitamin B6, potassium, fiber, and magnesium; however, rice has more selenium, vitamin B1, folate, and iron.
  • Plantain raw's daily need coverage for vitamin A is 23% more.
  • Rice has a higher glycemic index than plantain raw.

The food varieties used in the comparison are Plantains, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Plantain raw vs Rice 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%
Rice
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +208.3%
Contains more PotassiumPotassium +1325.7%
Contains more CopperCopper +17.4%
Contains more CalciumCalcium +233.3%
Contains more IronIron +100%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +26.5%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +400%

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%
Rice
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B2Vitamin B2 +315.4%
Contains more Vitamin B6Vitamin B6 +221.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +542.9%
Contains more Vitamin B1Vitamin B1 +213.5%
Contains more Vitamin B3Vitamin B3 +115.2%
Contains more Vitamin B5Vitamin B5 +50%
Contains more FolateFolate +163.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more FatsFats +32.1%
Contains more CarbsCarbs +13.2%
Contains more OtherOther +176.2%
Contains more ProteinProtein +106.9%
~equal in Water ~68.44g

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
Rice
3
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -46.2%
Contains more Mono. FatMonounsaturated fat +175%
Contains more Poly. FatPolyunsaturated fat +10.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Rice DV% diff.
Manganese 0.472mg 21%
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.093mg 16%
Potassium 499mg 35mg 14%
Selenium 1.5µg 7.5µg 11%
Vitamin B1 0.052mg 0.163mg 9%
Folate 22µg 58µg 9%
Iron 0.6mg 1.2mg 8%
Fiber 2.3g 0.4g 8%
Magnesium 37mg 12mg 6%
Vitamin A 56µg 0µg 6%
Vitamin B3 0.686mg 1.476mg 5%
Vitamin B5 0.26mg 0.39mg 3%
Zinc 0.14mg 0.49mg 3%
Protein 1.3g 2.69g 3%
Vitamin B2 0.054mg 0.013mg 3%
Choline 13.5mg 2.1mg 2%
Calcium 3mg 10mg 1%
Vitamin K 0.7µg 0µg 1%
Copper 0.081mg 0.069mg 1%
Phosphorus 34mg 43mg 1%
Vitamin E 0.14mg 0.04mg 1%
Carbs 31.89g 28.17g 1%
Calories 122kcal 130kcal 0%
Fats 0.37g 0.28g 0%
Net carbs 29.59g 27.77g N/A
Sugar 15g 0.05g N/A
Sodium 4mg 1mg 0%
Saturated fat 0.143g 0.077g 0%
Monounsaturated fat 0.032g 0.088g 0%
Polyunsaturated fat 0.069g 0.076g 0%
Tryptophan 0.015mg 0.031mg 0%
Threonine 0.034mg 0.096mg 0%
Isoleucine 0.036mg 0.116mg 0%
Leucine 0.059mg 0.222mg 0%
Lysine 0.06mg 0.097mg 0%
Methionine 0.017mg 0.063mg 0%
Phenylalanine 0.044mg 0.144mg 0%
Valine 0.046mg 0.164mg 0%
Histidine 0.064mg 0.063mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Plantain raw
12%
Rice
Minerals Daily Need Coverage Score
15%
Plantain raw
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 14.95g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 0.066g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 23)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.