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  6. Plantain raw vs. Rye

Plantain raw vs. Rye — In-Depth Nutrition Comparison

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How are plantain raw and rye different?

  • Plantain raw is higher in vitamin A; however, rye is richer in fiber, phosphorus, copper, iron, vitamin B5, zinc, selenium, vitamin B3, and vitamin B1.
  • Daily need coverage for fiber for rye is 51% higher.
  • Plantain raw contains 102 times more vitamin A than rye. While plantain raw contains 1127IU of vitamin A, rye contains only 11IU.

Plantains, raw and Rye grain are the varieties used in this article.

Infographic

Plantain raw vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +197.3%
Contains more CalciumCalcium +700%
Contains more IronIron +338.3%
Contains more CopperCopper +353.1%
Contains more ZincZinc +1792.9%
Contains more PhosphorusPhosphorus +876.5%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +826.7%
~equal in Potassium ~510mg

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%
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin EVitamin E +507.1%
Contains more Vitamin B1Vitamin B1 +507.7%
Contains more Vitamin B2Vitamin B2 +364.8%
Contains more Vitamin B3Vitamin B3 +522.4%
Contains more Vitamin B5Vitamin B5 +460%
Contains more Vitamin KVitamin K +742.9%
Contains more FolateFolate +72.7%
Contains more CholineCholine +125.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.294mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Rye DV% diff.
Manganese 2.577mg 112%
Fiber 2.3g 15.1g 51%
Phosphorus 34mg 332mg 43%
Copper 0.081mg 0.367mg 32%
Iron 0.6mg 2.63mg 25%
Vitamin B5 0.26mg 1.456mg 24%
Selenium 1.5µg 13.9µg 23%
Zinc 0.14mg 2.65mg 23%
Vitamin B1 0.052mg 0.316mg 22%
Vitamin B3 0.686mg 4.27mg 22%
Vitamin C 18.4mg 0mg 20%
Protein 1.3g 10.34g 18%
Magnesium 37mg 110mg 17%
Carbs 31.89g 75.86g 15%
Vitamin B2 0.054mg 0.251mg 15%
Calories 122kcal 338kcal 11%
Vitamin A 56µg 1µg 6%
Polyunsaturated fat 0.069g 0.767g 5%
Vitamin E 0.14mg 0.85mg 5%
Vitamin K 0.7µg 5.9µg 4%
Folate 22µg 38µg 4%
Choline 13.5mg 30.4mg 3%
Calcium 3mg 24mg 2%
Fats 0.37g 1.63g 2%
Net carbs 29.59g 60.76g N/A
Potassium 499mg 510mg 0%
Sugar 15g 0.98g N/A
Sodium 4mg 2mg 0%
Vitamin B6 0.299mg 0.294mg 0%
Saturated fat 0.143g 0.197g 0%
Monounsaturated fat 0.032g 0.208g 0%
Tryptophan 0.015mg 0.108mg 0%
Threonine 0.034mg 0.289mg 0%
Isoleucine 0.036mg 0.208mg 0%
Leucine 0.059mg 0.563mg 0%
Lysine 0.06mg 0.286mg 0%
Methionine 0.017mg 0.153mg 0%
Phenylalanine 0.044mg 0.435mg 0%
Valine 0.046mg 0.317mg 0%
Histidine 0.064mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +515.8%
Contains more ProteinProtein +695.4%
Contains more FatsFats +340.5%
Contains more CarbsCarbs +137.9%
Contains more OtherOther +35.3%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -27.4%
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +1011.6%

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.