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  6. Plantain raw vs. Shortbread

Plantain raw vs. Shortbread — In-Depth Nutrition Comparison

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How are plantain raw and shortbread different?

  • Plantain raw is higher in vitamin A, vitamin C, and vitamin B6; however, shortbread is richer in iron, vitamin B1, vitamin B2, vitamin B3, and vitamin E.
  • Daily need coverage for saturated fat for shortbread is 40% higher.
  • Plantain raw has less saturated fat.
  • Plantain raw has a lower glycemic index (37) than shortbread (64).

Plantains, raw and Cookies, shortbread, commercially prepared, plain are the varieties used in this article.

Infographic

Plantain raw vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +164.3%
Contains more PotassiumPotassium +467%
Contains less SodiumSodium -98.9%
Contains more CalciumCalcium +333.3%
Contains more IronIron +396.7%
Contains more CopperCopper +11.1%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +94.1%
Contains more SeleniumSelenium +313.3%

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +321.1%
Contains more CholineCholine +1400%
Contains more Vitamin EVitamin E +1642.9%
Contains more Vitamin B1Vitamin B1 +578.8%
Contains more Vitamin B2Vitamin B2 +481.5%
Contains more Vitamin B3Vitamin B3 +377.4%
Contains more Vitamin B5Vitamin B5 +23.5%
Contains more Vitamin KVitamin K +1471.4%
Contains more FolateFolate +268.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Shortbread DV% diff.
Polyunsaturated fat 0.069g 8.326g 55%
Fats 0.37g 26.22g 40%
Saturated fat 0.143g 8.105g 36%
Iron 0.6mg 2.98mg 30%
Vitamin B1 0.052mg 0.353mg 25%
Calories 122kcal 514kcal 20%
Vitamin C 18.4mg 0mg 20%
Vitamin B2 0.054mg 0.314mg 20%
Vitamin B6 0.299mg 0.071mg 18%
Monounsaturated fat 0.032g 6.708g 17%
Starch 40.47g 17%
Manganese 0.393mg 17%
Vitamin B3 0.686mg 3.275mg 16%
Vitamin E 0.14mg 2.44mg 15%
Folate 22µg 81µg 15%
Sodium 4mg 353mg 15%
Potassium 499mg 88mg 12%
Carbs 31.89g 63.78g 11%
Vitamin K 0.7µg 11µg 9%
Selenium 1.5µg 6.2µg 9%
Protein 1.3g 5.37g 8%
Vitamin A 56µg 0µg 6%
Phosphorus 34mg 66mg 5%
Magnesium 37mg 14mg 5%
Fiber 2.3g 1.3g 4%
Zinc 0.14mg 0.49mg 3%
Choline 13.5mg 0.9mg 2%
Calcium 3mg 13mg 1%
Vitamin B5 0.26mg 0.321mg 1%
Copper 0.081mg 0.09mg 1%
Net carbs 29.59g 62.48g N/A
Sugar 15g 21.65g N/A
Trans fat 0g 0.714g 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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +1713.3%
Contains more OtherOther +12.6%
Contains more ProteinProtein +313.1%
Contains more FatsFats +6986.5%
Contains more CarbsCarbs +100%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +20862.5%
Contains more Poly. FatPolyunsaturated fat +11966.7%

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.