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  6. Plantain raw vs. Rutabagas

Plantain raw vs. Rutabagas — In-Depth Nutrition Comparison

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Important differences between plantain raw and rutabagas

  • Plantain raw has more vitamin A, vitamin B6, potassium, and copper; however, rutabagas have more vitamin C.
  • Plantain raw's daily need coverage for vitamin A is 23% more.
  • Plantain raw has 3 times more sugar than rutabagas. Plantain raw has 15g of sugar, while rutabagas have 4.46g.
  • Rutabagas have a higher glycemic index than plantain raw.

The food varieties used in the comparison are Plantains, raw and Rutabagas, raw.

Infographic

Plantain raw vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +85%
Contains more PotassiumPotassium +63.6%
Contains more IronIron +36.4%
Contains more CopperCopper +153.1%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +114.3%
Contains more CalciumCalcium +1333.3%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +55.9%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B5Vitamin B5 +62.5%
Contains more Vitamin B6Vitamin B6 +199%
Contains more Vitamin KVitamin K +133.3%
Contains more Vitamin CVitamin C +35.9%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B1Vitamin B1 +73.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~21µg
~equal in Choline ~14.1mg

All nutrients comparison - raw data values

Nutrient Plantain raw Rutabagas DV% diff.
Vitamin B6 0.299mg 0.1mg 15%
Carbs 31.89g 8.62g 8%
Vitamin C 18.4mg 25mg 7%
Manganese 0.131mg 6%
Potassium 499mg 305mg 6%
Vitamin A 56µg 0µg 6%
Copper 0.081mg 0.032mg 5%
Calories 122kcal 37kcal 4%
Magnesium 37mg 20mg 4%
Calcium 3mg 43mg 4%
Phosphorus 34mg 53mg 3%
Vitamin B1 0.052mg 0.09mg 3%
Fructose 1.61g 2%
Vitamin B5 0.26mg 0.16mg 2%
Iron 0.6mg 0.44mg 2%
Saturated fat 0.143g 0.027g 1%
Zinc 0.14mg 0.24mg 1%
Vitamin E 0.14mg 0.3mg 1%
Selenium 1.5µg 0.7µg 1%
Vitamin B2 0.054mg 0.04mg 1%
Protein 1.3g 1.08g 0%
Fats 0.37g 0.16g 0%
Net carbs 29.59g 6.32g N/A
Sugar 15g 4.46g N/A
Fiber 2.3g 2.3g 0%
Starch 0.4g 0%
Sodium 4mg 12mg 0%
Vitamin B3 0.686mg 0.7mg 0%
Vitamin K 0.7µg 0.3µg 0%
Folate 22µg 21µg 0%
Choline 13.5mg 14.1mg 0%
Monounsaturated fat 0.032g 0.025g 0%
Polyunsaturated fat 0.069g 0.088g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +20.4%
Contains more FatsFats +131.3%
Contains more CarbsCarbs +270%
Contains more OtherOther +63.4%
Contains more WaterWater +37%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +28%
Contains less Sat. FatSaturated fat -81.1%
Contains more Poly. FatPolyunsaturated fat +27.5%

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.