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  6. Plantain raw vs. Pretzel

Plantain raw vs. Pretzel — In-Depth Nutrition Comparison

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The main differences between plantain raw and pretzel

  • Plantain raw is richer in vitamin A, vitamin C, and vitamin B6, yet pretzel is richer in iron, folate, vitamin B1, vitamin B3, vitamin B2, and phosphorus.
  • Daily need coverage for sodium for pretzel is 54% higher.
  • Plantain raw contains less sodium.
  • Plantain raw has a lower glycemic index than pretzel.

Food types used in this article are Plantains, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Plantain raw vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +123.8%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +800%
Contains more IronIron +663.3%
Contains more CopperCopper +92.6%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +276.5%
Contains more SeleniumSelenium +193.3%

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin CVitamin C +776.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +304.1%
Contains more Vitamin EVitamin E +235.7%
Contains more Vitamin B1Vitamin B1 +715.4%
Contains more Vitamin B2Vitamin B2 +514.8%
Contains more Vitamin B3Vitamin B3 +668.2%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +654.5%
Contains more CholineCholine +118.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Pretzel DV% diff.
Sodium 4mg 1240mg 54%
Iron 0.6mg 4.58mg 50%
Manganese 1.015mg 44%
Folate 22µg 166µg 36%
Vitamin B1 0.052mg 0.424mg 31%
Starch 72.58g 30%
Vitamin B3 0.686mg 5.27mg 29%
Vitamin B2 0.054mg 0.332mg 21%
Vitamin C 18.4mg 2.1mg 18%
Vitamin B6 0.299mg 0.074mg 17%
Protein 1.3g 10.04g 17%
Carbs 31.89g 80.39g 16%
Phosphorus 34mg 128mg 13%
Calories 122kcal 384kcal 13%
Zinc 0.14mg 1.04mg 8%
Polyunsaturated fat 0.069g 1.291g 8%
Potassium 499mg 223mg 8%
Copper 0.081mg 0.156mg 8%
Vitamin A 56µg 0µg 6%
Selenium 1.5µg 4.4µg 5%
Fiber 2.3g 3.4g 4%
Fats 0.37g 2.93g 4%
Choline 13.5mg 29.5mg 3%
Vitamin E 0.14mg 0.47mg 2%
Calcium 3mg 27mg 2%
Magnesium 37mg 29mg 2%
Monounsaturated fat 0.032g 0.727g 2%
Vitamin K 0.7µg 2.8µg 2%
Saturated fat 0.143g 0.391g 1%
Vitamin B5 0.26mg 0.322mg 1%
Net carbs 29.59g 76.99g N/A
Sugar 15g 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0.015mg 0.097mg 0%
Threonine 0.034mg 0.25mg 0%
Isoleucine 0.036mg 0.407mg 0%
Leucine 0.059mg 0.757mg 0%
Lysine 0.06mg 0.257mg 0%
Methionine 0.017mg 0.177mg 0%
Phenylalanine 0.044mg 0.52mg 0%
Valine 0.046mg 0.48mg 0%
Histidine 0.064mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g 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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more WaterWater +1985.6%
Contains more ProteinProtein +672.3%
Contains more FatsFats +691.9%
Contains more CarbsCarbs +152.1%
Contains more OtherOther +202.6%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -63.4%
Contains more Mono. FatMonounsaturated fat +2171.9%
Contains more Poly. FatPolyunsaturated fat +1771%

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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.