Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Safflower

Plantain raw vs. Safflower — In-Depth Nutrition Comparison

Compare

How are plantain raw and safflower different?

  • Safflower is higher than plantain raw in copper, vitamin B1, phosphorus, vitamin B5, magnesium, vitamin B6, iron, zinc, folate, and vitamin B2.
  • Safflower covers your daily need for copper, 185% more than plantain raw.

Plantains, raw and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Plantain raw vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +854.1%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +37.7%
Contains more IronIron +716.7%
Contains more CopperCopper +2056.8%
Contains more ZincZinc +3507.1%
Contains more PhosphorusPhosphorus +1794.1%
Contains less SodiumSodium -25%

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1766.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2136.5%
Contains more Vitamin B2Vitamin B2 +668.5%
Contains more Vitamin B3Vitamin B3 +232.9%
Contains more Vitamin B5Vitamin B5 +1450%
Contains more Vitamin B6Vitamin B6 +291.3%
Contains more FolateFolate +627.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Safflower DV% diff.
Polyunsaturated fat 0.069g 28.223g 188%
Copper 0.081mg 1.747mg 185%
Vitamin B1 0.052mg 1.163mg 93%
Manganese 2.014mg 88%
Phosphorus 34mg 644mg 87%
Magnesium 37mg 353mg 75%
Vitamin B5 0.26mg 4.03mg 75%
Vitamin B6 0.299mg 1.17mg 67%
Fats 0.37g 38.45g 59%
Iron 0.6mg 4.9mg 54%
Zinc 0.14mg 5.05mg 45%
Folate 22µg 160µg 35%
Protein 1.3g 16.18g 30%
Vitamin B2 0.054mg 0.415mg 28%
Calories 122kcal 517kcal 20%
Vitamin C 18.4mg 0mg 20%
Saturated fat 0.143g 3.682g 16%
Monounsaturated fat 0.032g 4.848g 12%
Vitamin B3 0.686mg 2.284mg 10%
Fiber 2.3g 9%
Calcium 3mg 78mg 8%
Potassium 499mg 687mg 6%
Vitamin A 56µg 3µg 6%
Selenium 1.5µg 3%
Choline 13.5mg 2%
Vitamin E 0.14mg 1%
Carbs 31.89g 34.29g 1%
Vitamin K 0.7µg 1%
Net carbs 29.59g 34.29g N/A
Sugar 15g N/A
Sodium 4mg 3mg 0%
Tryptophan 0.015mg 0.183mg 0%
Threonine 0.034mg 0.586mg 0%
Isoleucine 0.036mg 0.717mg 0%
Leucine 0.059mg 1.154mg 0%
Lysine 0.06mg 0.534mg 0%
Methionine 0.017mg 0.284mg 0%
Phenylalanine 0.044mg 0.806mg 0%
Valine 0.046mg 1.025mg 0%
Histidine 0.064mg 0.452mg 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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1061.6%
Contains more ProteinProtein +1144.6%
Contains more FatsFats +10291.9%
Contains more OtherOther +370.7%
~equal in Carbs ~34.29g

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +15050%
Contains more Poly. FatPolyunsaturated fat +40802.9%

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.