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  6. Plantain raw vs. Soy sauce

Plantain raw vs. Soy sauce — In-Depth Nutrition Comparison

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Significant differences between plantain raw and soy sauce

  • Plantain raw has more vitamin A, vitamin C, and vitamin B6; however, soy sauce is richer in phosphorus, iron, vitamin B3, magnesium, vitamin B2, and zinc.
  • Soy sauce covers your daily sodium needs 239% more than plantain raw.
  • Plantain raw contains less sodium.
  • Plantain raw has a higher glycemic index. The glycemic index of plantain raw is 37, while the glycemic index of soy sauce is 15.

Specific food types used in this comparison are Plantains, raw and Soy sauce made from soy and wheat (shoyu).

Infographic

Plantain raw vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more PotassiumPotassium +14.7%
Contains more CopperCopper +88.4%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1000%
Contains more IronIron +141.7%
Contains more ZincZinc +521.4%
Contains more PhosphorusPhosphorus +388.2%

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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +57.6%
Contains more Vitamin B6Vitamin B6 +102%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +57.1%
Contains more Vitamin B2Vitamin B2 +205.6%
Contains more Vitamin B3Vitamin B3 +220.1%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more CholineCholine +35.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Soy sauce DV% diff.
Sodium 4mg 5493mg 239%
Manganese 1.018mg 44%
Vitamin C 18.4mg 0mg 20%
Phosphorus 34mg 166mg 19%
Protein 1.3g 8.14g 14%
Vitamin B6 0.299mg 0.148mg 12%
Iron 0.6mg 1.45mg 11%
Vitamin B3 0.686mg 2.196mg 9%
Magnesium 37mg 74mg 9%
Vitamin B2 0.054mg 0.165mg 9%
Carbs 31.89g 4.93g 9%
Zinc 0.14mg 0.87mg 7%
Fiber 2.3g 0.8g 6%
Vitamin A 56µg 0µg 6%
Copper 0.081mg 0.043mg 4%
Calcium 3mg 33mg 3%
Calories 122kcal 53kcal 3%
Folate 22µg 14µg 2%
Vitamin B1 0.052mg 0.033mg 2%
Selenium 1.5µg 0.5µg 2%
Potassium 499mg 435mg 2%
Polyunsaturated fat 0.069g 0.263g 1%
Vitamin B5 0.26mg 0.297mg 1%
Vitamin K 0.7µg 0µg 1%
Choline 13.5mg 18.3mg 1%
Vitamin E 0.14mg 0mg 1%
Fats 0.37g 0.57g 0%
Net carbs 29.59g 4.13g N/A
Sugar 15g 0.4g N/A
Saturated fat 0.143g 0.073g 0%
Monounsaturated fat 0.032g 0.088g 0%
Tryptophan 0.015mg 0.096mg 0%
Threonine 0.034mg 0.271mg 0%
Isoleucine 0.036mg 0.318mg 0%
Leucine 0.059mg 0.537mg 0%
Lysine 0.06mg 0.381mg 0%
Methionine 0.017mg 0.097mg 0%
Phenylalanine 0.044mg 0.353mg 0%
Valine 0.046mg 0.332mg 0%
Histidine 0.064mg 0.174mg 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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more CarbsCarbs +546.9%
Contains more ProteinProtein +526.2%
Contains more FatsFats +54.1%
Contains more OtherOther +1211.2%
~equal in Water ~71.15g

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains less Sat. FatSaturated fat -49%
Contains more Mono. FatMonounsaturated fat +175%
Contains more Poly. FatPolyunsaturated fat +281.2%

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.