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  6. Plantain raw vs. Soft serve

Plantain raw vs. Soft serve — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and soft serve

  • Plantain raw has more vitamin C, vitamin B6, vitamin A, and potassium; however, soft serve is higher in vitamin B12, calcium, phosphorus, and vitamin B2.
  • Soft serve covers your daily need for saturated fat, 37% more than plantain raw.
  • Plantain raw has 23 times more vitamin C than soft serve. While plantain raw has 18.4mg of vitamin C, soft serve has only 0.8mg.
  • Plantain raw has less saturated fat.
  • The glycemic index of soft serve is higher.

These are the specific foods used in this comparison Plantains, raw and Ice cream, soft serve, chocolate.

Infographic

Plantain raw vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +208.3%
Contains more PotassiumPotassium +181.9%
Contains more IronIron +185.7%
Contains more CopperCopper +170%
Contains less SodiumSodium -93.4%
Contains more CalciumCalcium +4266.7%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +241.2%
Contains more SeleniumSelenium +100%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +2200%
Contains more Vitamin B3Vitamin B3 +622.1%
Contains more Vitamin B6Vitamin B6 +522.9%
Contains more FolateFolate +144.4%
Contains more Vitamin AVitamin A +189.3%
Contains more Vitamin EVitamin E +335.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +237%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +28.6%
Contains more CholineCholine +92.6%
~equal in Vitamin B1 ~0.049mg

All nutrients comparison - raw data values

Nutrient Plantain raw Soft serve DV% diff.
Saturated fat 0.143g 7.46g 33%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Vitamin C 18.4mg 0.8mg 20%
Fats 0.37g 13g 19%
Vitamin B6 0.299mg 0.048mg 19%
Calcium 3mg 131mg 13%
Vitamin A 56µg 162µg 12%
Phosphorus 34mg 116mg 12%
Vitamin B2 0.054mg 0.182mg 10%
Potassium 499mg 177mg 9%
Monounsaturated fat 0.032g 3.49g 9%
Fiber 2.3g 0.7g 6%
Copper 0.081mg 0.03mg 6%
Protein 1.3g 4.1g 6%
Magnesium 37mg 12mg 6%
Vitamin B5 0.26mg 0.506mg 5%
Calories 122kcal 222kcal 5%
Iron 0.6mg 0.21mg 5%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 29IU 4%
Vitamin B3 0.686mg 0.095mg 4%
Folate 22µg 9µg 3%
Polyunsaturated fat 0.069g 0.46g 3%
Selenium 1.5µg 3µg 3%
Vitamin E 0.14mg 0.61mg 3%
Zinc 0.14mg 0.52mg 3%
Carbs 31.89g 22.2g 3%
Sodium 4mg 61mg 2%
Choline 13.5mg 26mg 2%
Caffeine 0mg 2mg 1%
Net carbs 29.59g 21.5g N/A
Sugar 15g 21.16g N/A
Manganese 0.005mg 0%
Vitamin B1 0.052mg 0.049mg 0%
Vitamin K 0.7µg 0.9µg 0%
Tryptophan 0.015mg 0.048mg 0%
Threonine 0.034mg 0.169mg 0%
Isoleucine 0.036mg 0.215mg 0%
Leucine 0.059mg 0.353mg 0%
Lysine 0.06mg 0.296mg 0%
Methionine 0.017mg 0.091mg 0%
Phenylalanine 0.044mg 0.176mg 0%
Valine 0.046mg 0.241mg 0%
Histidine 0.064mg 0.099mg 0%

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more CarbsCarbs +43.6%
Contains more OtherOther +28.9%
Contains more ProteinProtein +215.4%
Contains more FatsFats +3413.5%
~equal in Water ~59.8g

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +10806.3%
Contains more Poly. FatPolyunsaturated fat +566.7%

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.