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  6. Plantain raw vs. Seaweed

Plantain raw vs. Seaweed — In-Depth Nutrition Comparison

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Important differences between plantain raw and seaweed

  • Plantain raw has more vitamin B6, vitamin A, vitamin C, and potassium; however, seaweed has more vitamin K, folate, iron, magnesium, and calcium.
  • Seaweed's daily need coverage for vitamin K is 54% more.
  • Plantain raw has 150 times more vitamin B6 than seaweed. Plantain raw has 0.299mg of vitamin B6, while seaweed has 0.002mg.
  • Plantain raw is lower in sodium.

The food varieties used in the comparison are Plantains, raw and Seaweed, kelp, raw.

Infographic

Plantain raw vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +460.7%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +227%
Contains more CalciumCalcium +5500%
Contains more IronIron +375%
Contains more CopperCopper +60.5%
Contains more ZincZinc +778.6%
Contains more PhosphorusPhosphorus +23.5%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +513.3%
Contains more Vitamin AVitamin A +833.3%
Contains more Vitamin B3Vitamin B3 +46%
Contains more Vitamin B6Vitamin B6 +14850%
Contains more Vitamin EVitamin E +521.4%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B5Vitamin B5 +146.9%
Contains more Vitamin KVitamin K +9328.6%
Contains more FolateFolate +718.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Plantain raw Seaweed DV% diff.
Vitamin K 0.7µg 66µg 54%
Folate 22µg 180µg 40%
Iron 0.6mg 2.85mg 28%
Vitamin B6 0.299mg 0.002mg 23%
Magnesium 37mg 121mg 20%
Vitamin C 18.4mg 3mg 17%
Calcium 3mg 168mg 17%
Potassium 499mg 89mg 12%
Sodium 4mg 233mg 10%
Zinc 0.14mg 1.23mg 10%
Manganese 0.2mg 9%
Vitamin B5 0.26mg 0.642mg 8%
Carbs 31.89g 9.57g 7%
Vitamin B2 0.054mg 0.15mg 7%
Vitamin A 56µg 6µg 6%
Copper 0.081mg 0.13mg 5%
Vitamin E 0.14mg 0.87mg 5%
Fiber 2.3g 1.3g 4%
Calories 122kcal 43kcal 4%
Phosphorus 34mg 42mg 1%
Selenium 1.5µg 0.7µg 1%
Protein 1.3g 1.68g 1%
Vitamin B3 0.686mg 0.47mg 1%
Fats 0.37g 0.56g 0%
Net carbs 29.59g 8.27g N/A
Sugar 15g 0.6g N/A
Vitamin B1 0.052mg 0.05mg 0%
Choline 13.5mg 12.8mg 0%
Saturated fat 0.143g 0.247g 0%
Monounsaturated fat 0.032g 0.098g 0%
Polyunsaturated fat 0.069g 0.047g 0%
Tryptophan 0.015mg 0.048mg 0%
Threonine 0.034mg 0.055mg 0%
Isoleucine 0.036mg 0.076mg 0%
Leucine 0.059mg 0.083mg 0%
Lysine 0.06mg 0.082mg 0%
Methionine 0.017mg 0.025mg 0%
Phenylalanine 0.044mg 0.043mg 0%
Valine 0.046mg 0.072mg 0%
Histidine 0.064mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more CarbsCarbs +233.2%
Contains more ProteinProtein +29.2%
Contains more FatsFats +51.4%
Contains more WaterWater +25%
Contains more OtherOther +469.8%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -42.1%
Contains more Poly. FatPolyunsaturated fat +46.8%
Contains more Mono. FatMonounsaturated fat +206.3%

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.