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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
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
Saturated fat:
Sat. Fat
0.143 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.069 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
15%
23%
Comparison summary
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 15g)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 0.114g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 37)
Which food contains less Sodium?
Plantain raw contains less Sodium (difference - 426mg)
Which food is richer in vitamins?
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.