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Plantain raw vs. Salsa — In-Depth Nutrition Comparison

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A recap on differences between plantain raw and salsa

  • Plantain raw is higher in vitamin C, vitamin A, vitamin B6, and potassium, yet salsa is higher in iron.
  • Salsa covers your daily iron needs 21% more than plantain raw.
  • Plantain raw contains 5 times more vitamin C than salsa. While plantain raw contains 18.4mg of vitamin C, salsa contains only 4mg.
  • The amount of sodium in plantain raw is lower.

Food varieties used in this article are Plantains, raw and USDA Commodity, salsa.

Infographic

Plantain raw vs Salsa 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%
Salsa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +131.3%
Contains more PotassiumPotassium +84.8%
Contains more PhosphorusPhosphorus +13.3%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +275%
Contains more CalciumCalcium +300%
Contains more IronIron +273.3%
Contains more CopperCopper +18.5%
Contains more ZincZinc +21.4%
~equal in Manganese ~mg

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%
Salsa
1
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +360%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +100.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.8%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +57.4%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.05mg
~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
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more FatsFats +85%
Contains more CarbsCarbs +355.6%
Contains more ProteinProtein +15.4%
Contains more WaterWater +37.4%
Contains more OtherOther +37.9%

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
Salsa
2
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +100%
Contains less Sat. FatSaturated fat -79.7%
Contains more Poly. FatPolyunsaturated fat +55.1%

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

All nutrients comparison - raw data values

Nutrient Plantain raw Salsa DV% diff.
Iron 0.6mg 2.24mg 21%
Sodium 4mg 430mg 19%
Vitamin C 18.4mg 4mg 16%
Vitamin B6 0.299mg 0.149mg 12%
Carbs 31.89g 7g 8%
Potassium 499mg 270mg 7%
Vitamin B5 0.26mg 5%
Magnesium 37mg 16mg 5%
Calories 122kcal 36kcal 4%
Fiber 2.3g 1.4g 4%
Vitamin A 56µg 28µg 3%
Vitamin B3 0.686mg 1.08mg 2%
Vitamin B2 0.054mg 0.03mg 2%
Selenium 1.5µg 0.4µg 2%
Choline 13.5mg 2%
Copper 0.081mg 0.096mg 2%
Phosphorus 34mg 30mg 1%
Saturated fat 0.143g 0.029g 1%
Vitamin E 0.14mg 1%
Calcium 3mg 12mg 1%
Vitamin K 0.7µg 1%
Folate 22µg 19µg 1%
Protein 1.3g 1.5g 0%
Fats 0.37g 0.2g 0%
Net carbs 29.59g 5.6g N/A
Sugar 15g N/A
Zinc 0.14mg 0.17mg 0%
Vitamin B1 0.052mg 0.05mg 0%
Monounsaturated fat 0.032g 0.016g 0%
Polyunsaturated fat 0.069g 0.107g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Salsa
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
9%
Salsa
Minerals Daily Need Coverage Score
15%
Plantain raw
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 15g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.114g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 37)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 426mg)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.