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  6. Plantain raw vs. Fish sandwich

Plantain raw vs. Fish sandwich — In-Depth Nutrition Comparison

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Important differences between plantain raw and fish sandwiches

  • Plantain raw has more vitamin A, vitamin C, and vitamin B6; however, fish sandwiches have more selenium, vitamin B12, vitamin B1, phosphorus, and iron.
  • Fish sandwiches' daily need coverage for selenium is 30% more.
  • Plantain raw has 13 times more vitamin A than fish sandwiches. Plantain raw has 1127IU of vitamin A, while fish sandwiches have 87IU.
  • Plantain raw is lower in sodium.
  • Fish sandwiches have a higher glycemic index than plantain raw.

The food varieties used in the comparison are Plantains, raw and Fast foods, fish sandwich, with tartar sauce.

Infographic

Plantain raw vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +142.2%
Contains less SodiumSodium -99.3%
Contains more CalciumCalcium +1133.3%
Contains more IronIron +150%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +241.2%
Contains more SeleniumSelenium +1100%
~equal in Copper ~0.075mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +922.2%
Contains more Vitamin AVitamin A +833.3%
Contains more Vitamin B6Vitamin B6 +327.1%
Contains more Vitamin EVitamin E +292.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +303.8%
Contains more Vitamin B2Vitamin B2 +159.3%
Contains more Vitamin B3Vitamin B3 +213.4%
Contains more Vitamin B5Vitamin B5 +42.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1842.9%
Contains more FolateFolate +109.1%
Contains more CholineCholine +114.1%

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more CarbsCarbs +19.5%
Contains more WaterWater +34.8%
Contains more ProteinProtein +691.5%
Contains more FatsFats +3264.9%
Contains more OtherOther +83.6%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +8009.4%
Contains more Poly. FatPolyunsaturated fat +8968.1%

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

All nutrients comparison - raw data values

Nutrient Plantain raw Fish sandwich DV% diff.
Polyunsaturated fat 0.069g 6.257g 41%
Selenium 1.5µg 18µg 30%
Vitamin B12 0µg 0.68µg 28%
Sodium 4mg 602mg 26%
Fats 0.37g 12.45g 19%
Vitamin B6 0.299mg 0.07mg 18%
Vitamin C 18.4mg 1.8mg 18%
Protein 1.3g 10.29g 18%
Vitamin B1 0.052mg 0.21mg 13%
Cholesterol 0mg 35mg 12%
Phosphorus 34mg 116mg 12%
Vitamin K 0.7µg 13.6µg 11%
Manganese 0.264mg 11%
Iron 0.6mg 1.5mg 11%
Potassium 499mg 206mg 9%
Vitamin B3 0.686mg 2.15mg 9%
Saturated fat 0.143g 1.949g 8%
Vitamin B2 0.054mg 0.14mg 7%
Calories 122kcal 257kcal 7%
Vitamin A 56µg 6µg 6%
Monounsaturated fat 0.032g 2.595g 6%
Folate 22µg 46µg 6%
Fiber 2.3g 1g 5%
Vitamin E 0.14mg 0.55mg 3%
Calcium 3mg 37mg 3%
Choline 13.5mg 28.9mg 3%
Magnesium 37mg 25mg 3%
Zinc 0.14mg 0.49mg 3%
Vitamin B5 0.26mg 0.37mg 2%
Fructose 1.47g 2%
Carbs 31.89g 26.69g 2%
Vitamin D 0IU 9IU 1%
Copper 0.081mg 0.075mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 29.59g 25.69g N/A
Sugar 15g 3.53g N/A
Trans fat 0g 0.08g N/A
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%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Fish sandwich
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
27%
Fish sandwich
Minerals Daily Need Coverage Score
15%
Plantain raw
40%
Fish sandwich

Comparison summary

Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 1.806g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Fish sandwich
Fish sandwich is lower in Sugar (difference - 11.47g)
Which food is richer in minerals?
Fish sandwich
Fish sandwich is relatively richer in minerals
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.