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Plantain raw vs. Rum — In-Depth Nutrition Comparison

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What are the differences between plantain raw and rum?

  • Plantain raw is richer than rum in vitamin B6, vitamin A, vitamin C, potassium, fiber, magnesium, iron, folate, and vitamin B5.
  • Plantain raw's daily need coverage for vitamin B6 is 23% more.
  • The glycemic index of rum is lower.

We used Plantains, raw and Alcoholic beverage, distilled, rum, 80 proof types in this article.

Infographic

Plantain raw vs Rum 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%
Rum
Rum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0.18% 4.5% 17% 1.9% 2.1% 0.13% 2.3% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +24850%
Contains more IronIron +400%
Contains more CopperCopper +62%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +580%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -75%

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%
Rum
Rum
0
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% 0% 2% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
Rum
Rum
2
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2779.3%
~equal in Water ~66.6g

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

All nutrients comparison - raw data values

Nutrient Plantain raw Rum DV% diff.
Vitamin B6 0.299mg 0mg 23%
Vitamin C 18.4mg 0mg 20%
Potassium 499mg 2mg 15%
Carbs 31.89g 0g 11%
Magnesium 37mg 0mg 9%
Fiber 2.3g 0g 9%
Vitamin A 56µg 0µg 6%
Folate 22µg 0µg 6%
Iron 0.6mg 0.12mg 6%
Calories 122kcal 231kcal 5%
Vitamin B5 0.26mg 0mg 5%
Vitamin B3 0.686mg 0mg 4%
Vitamin B2 0.054mg 0mg 4%
Vitamin B1 0.052mg 0.008mg 4%
Phosphorus 34mg 5mg 4%
Selenium 1.5µg 0µg 3%
Copper 0.081mg 0.05mg 3%
Protein 1.3g 0g 3%
Choline 13.5mg 0mg 2%
Manganese 0.018mg 1%
Vitamin E 0.14mg 0mg 1%
Zinc 0.14mg 0.07mg 1%
Vitamin K 0.7µg 0µg 1%
Fats 0.37g 0g 1%
Saturated fat 0.143g 0g 1%
Net carbs 29.59g 0g N/A
Calcium 3mg 0mg 0%
Sugar 15g 0g N/A
Sodium 4mg 1mg 0%
Monounsaturated fat 0.032g 0g 0%
Polyunsaturated fat 0.069g 0g 0%
Tryptophan 0.015mg 0mg 0%
Threonine 0.034mg 0mg 0%
Isoleucine 0.036mg 0mg 0%
Leucine 0.059mg 0mg 0%
Lysine 0.06mg 0mg 0%
Methionine 0.017mg 0mg 0%
Phenylalanine 0.044mg 0mg 0%
Valine 0.046mg 0mg 0%
Histidine 0.064mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Rum
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
0%
Rum
Minerals Daily Need Coverage Score
15%
Plantain raw
3%
Rum

Comparison summary

Which food is lower in Sugar?
Rum
Rum is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Rum
Rum contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Rum
Rum is lower in Saturated fat (difference - 0.143g)
Which food is lower in glycemic index?
Rum
Rum is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Plantain raw
Plantain raw is relatively richer in minerals
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.