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  6. Plantain raw vs. Flax seeds

Plantain raw vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between plantain raw and flax seeds?

  • Plantain raw is higher in vitamin A, yet flax seeds are higher in vitamin B1, copper, fiber, phosphorus, magnesium, iron, selenium, zinc, and calcium.
  • Flax seeds' daily need coverage for vitamin B1 is 133% more.

We used Plantains, raw and Seeds, flaxseed types in this article.

Infographic

Plantain raw vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -86.7%
Contains more MagnesiumMagnesium +959.5%
Contains more CalciumCalcium +8400%
Contains more PotassiumPotassium +62.9%
Contains more IronIron +855%
Contains more CopperCopper +1406.2%
Contains more ZincZinc +3000%
Contains more PhosphorusPhosphorus +1788.2%
Contains more SeleniumSelenium +1593.3%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +2966.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +121.4%
Contains more Vitamin B1Vitamin B1 +3061.5%
Contains more Vitamin B2Vitamin B2 +198.1%
Contains more Vitamin B3Vitamin B3 +349%
Contains more Vitamin B5Vitamin B5 +278.8%
Contains more Vitamin B6Vitamin B6 +58.2%
Contains more Vitamin KVitamin K +514.3%
Contains more FolateFolate +295.5%
Contains more CholineCholine +483%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Flax seeds DV% diff.
Polyunsaturated fat 0.069g 28.73g 191%
Vitamin B1 0.052mg 1.644mg 133%
Copper 0.081mg 1.22mg 127%
Manganese 2.482mg 108%
Fiber 2.3g 27.3g 100%
Phosphorus 34mg 642mg 87%
Magnesium 37mg 392mg 85%
Fats 0.37g 42.16g 64%
Iron 0.6mg 5.73mg 64%
Selenium 1.5µg 25.4µg 43%
Zinc 0.14mg 4.34mg 38%
Protein 1.3g 18.29g 34%
Calcium 3mg 255mg 25%
Calories 122kcal 534kcal 21%
Vitamin C 18.4mg 0.6mg 20%
Monounsaturated fat 0.032g 7.527g 19%
Folate 22µg 87µg 16%
Saturated fat 0.143g 3.663g 16%
Vitamin B3 0.686mg 3.08mg 15%
Vitamin B5 0.26mg 0.985mg 15%
Vitamin B6 0.299mg 0.473mg 13%
Choline 13.5mg 78.7mg 12%
Potassium 499mg 813mg 9%
Vitamin B2 0.054mg 0.161mg 8%
Vitamin A 56µg 0µg 6%
Vitamin K 0.7µg 4.3µg 3%
Vitamin E 0.14mg 0.31mg 1%
Carbs 31.89g 28.88g 1%
Sodium 4mg 30mg 1%
Net carbs 29.59g 1.58g N/A
Sugar 15g 1.55g N/A
Tryptophan 0.015mg 0.297mg 0%
Threonine 0.034mg 0.766mg 0%
Isoleucine 0.036mg 0.896mg 0%
Leucine 0.059mg 1.235mg 0%
Lysine 0.06mg 0.862mg 0%
Methionine 0.017mg 0.37mg 0%
Phenylalanine 0.044mg 0.957mg 0%
Valine 0.046mg 1.072mg 0%
Histidine 0.064mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +837.9%
Contains more ProteinProtein +1306.9%
Contains more FatsFats +11294.6%
Contains more OtherOther +219.8%
~equal in Carbs ~28.88g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +23421.9%
Contains more Poly. FatPolyunsaturated fat +41537.7%

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.