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  6. Plantain raw vs. Brown rice

Plantain raw vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between plantain raw and brown rice

  • Plantain raw is richer in vitamin A, vitamin C, vitamin B6, and potassium, yet brown rice is richer in vitamin B3, vitamin B1, phosphorus, selenium, and zinc.
  • Daily need coverage for vitamin A for plantain raw is 23% higher.
  • Plantain raw has a lower glycemic index than brown rice.

Food types used in this article are Plantains, raw and Rice, brown, long-grain, cooked.

Infographic

Plantain raw vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more PotassiumPotassium +480.2%
Contains more CopperCopper +30.9%
Contains more ZincZinc +407.1%
Contains more PhosphorusPhosphorus +202.9%
Contains more SeleniumSelenium +286.7%
~equal in Magnesium ~39mg
~equal in Calcium ~3mg
~equal in Iron ~0.56mg
~equal in Sodium ~4mg

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +143.1%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +144.4%
Contains more CholineCholine +46.7%
Contains more Vitamin EVitamin E +21.4%
Contains more Vitamin B1Vitamin B1 +242.3%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +273.3%
Contains more Vitamin B5Vitamin B5 +46.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Brown rice DV% diff.
Manganese 0.974mg 42%
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.123mg 14%
Potassium 499mg 86mg 12%
Vitamin B3 0.686mg 2.561mg 12%
Vitamin B1 0.052mg 0.178mg 11%
Phosphorus 34mg 103mg 10%
Starch 24.79g 10%
Selenium 1.5µg 5.8µg 8%
Vitamin A 56µg 0µg 6%
Zinc 0.14mg 0.71mg 5%
Protein 1.3g 2.74g 3%
Fiber 2.3g 1.6g 3%
Copper 0.081mg 0.106mg 3%
Folate 22µg 9µg 3%
Vitamin B5 0.26mg 0.38mg 2%
Carbs 31.89g 25.58g 2%
Polyunsaturated fat 0.069g 0.366g 2%
Choline 13.5mg 9.2mg 1%
Saturated fat 0.143g 0.26g 1%
Monounsaturated fat 0.032g 0.369g 1%
Fats 0.37g 0.97g 1%
Vitamin B2 0.054mg 0.069mg 1%
Calories 122kcal 123kcal 0%
Net carbs 29.59g 23.98g N/A
Magnesium 37mg 39mg 0%
Calcium 3mg 3mg 0%
Iron 0.6mg 0.56mg 0%
Sugar 15g 0.24g N/A
Sodium 4mg 4mg 0%
Vitamin E 0.14mg 0.17mg 0%
Vitamin K 0.7µg 0.2µg 0%
Tryptophan 0.015mg 0.033mg 0%
Threonine 0.034mg 0.095mg 0%
Isoleucine 0.036mg 0.109mg 0%
Leucine 0.059mg 0.214mg 0%
Lysine 0.06mg 0.099mg 0%
Methionine 0.017mg 0.058mg 0%
Phenylalanine 0.044mg 0.133mg 0%
Valine 0.046mg 0.151mg 0%
Histidine 0.064mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more CarbsCarbs +24.7%
Contains more OtherOther +163.6%
Contains more ProteinProtein +110.8%
Contains more FatsFats +162.2%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -45%
Contains more Mono. FatMonounsaturated fat +1053.1%
Contains more Poly. FatPolyunsaturated fat +430.4%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.