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  6. Plantain raw vs. Ricotta

Plantain raw vs. Ricotta — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and ricotta

  • Plantain raw has more vitamin C, vitamin B6, vitamin A, and potassium; however, ricotta is higher in selenium, calcium, phosphorus, and vitamin B12.
  • Ricotta covers your daily need for saturated fat, 41% more than plantain raw.
  • Plantain raw has less saturated fat.

These are the specific foods used in this comparison Plantains, raw and Cheese, ricotta, whole milk.

Infographic

Plantain raw vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +375.2%
Contains more IronIron +57.9%
Contains more CopperCopper +285.7%
Contains less SodiumSodium -95.2%
Contains more CalciumCalcium +6800%
Contains more ZincZinc +728.6%
Contains more PhosphorusPhosphorus +364.7%
Contains more SeleniumSelenium +866.7%

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%
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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +559.6%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more Vitamin B6Vitamin B6 +595.3%
Contains more FolateFolate +83.3%
Contains more Vitamin AVitamin A +114.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +261.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +57.1%
Contains more CholineCholine +29.6%

All nutrients comparison - raw data values

Nutrient Plantain raw Ricotta DV% diff.
Saturated fat 0.143g 8.295g 37%
Selenium 1.5µg 14.5µg 24%
Protein 1.3g 11.26g 20%
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.043mg 20%
Calcium 3mg 207mg 20%
Fats 0.37g 12.98g 19%
Phosphorus 34mg 158mg 18%
Cholesterol 0mg 51mg 17%
Vitamin B12 0µg 0.34µg 14%
Potassium 499mg 105mg 12%
Vitamin B2 0.054mg 0.195mg 11%
Carbs 31.89g 3.04g 10%
Fiber 2.3g 0g 9%
Zinc 0.14mg 1.16mg 9%
Monounsaturated fat 0.032g 3.627g 9%
Copper 0.081mg 0.021mg 7%
Vitamin A 56µg 120µg 7%
Magnesium 37mg 11mg 6%
Vitamin B3 0.686mg 0.104mg 4%
Folate 22µg 12µg 3%
Vitamin B1 0.052mg 0.013mg 3%
Calories 122kcal 174kcal 3%
Sodium 4mg 84mg 3%
Iron 0.6mg 0.38mg 3%
Polyunsaturated fat 0.069g 0.385g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin B5 0.26mg 0.213mg 1%
Choline 13.5mg 17.5mg 1%
Vitamin D 0IU 10IU 1%
Net carbs 29.59g 3.04g N/A
Sugar 15g 0.27g N/A
Vitamin E 0.14mg 0.11mg 0%
Manganese 0.006mg 0%
Vitamin K 0.7µg 1.1µg 0%
Tryptophan 0.015mg 0.125mg 0%
Threonine 0.034mg 0.517mg 0%
Isoleucine 0.036mg 0.589mg 0%
Leucine 0.059mg 1.221mg 0%
Lysine 0.06mg 1.338mg 0%
Methionine 0.017mg 0.281mg 0%
Phenylalanine 0.044mg 0.556mg 0%
Valine 0.046mg 0.692mg 0%
Histidine 0.064mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +949%
Contains more OtherOther +13.7%
Contains more ProteinProtein +766.2%
Contains more FatsFats +3408.1%
~equal in Water ~71.7g

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +11234.4%
Contains more Poly. FatPolyunsaturated fat +458%

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.