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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

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%

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 Brown rice
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
15%
Plantain raw
32%
Brown rice

Comparison summary

Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 0.117g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 14.76g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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. 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.