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  6. Plantain raw vs. Soybean meal

Plantain raw vs. Soybean meal — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and soybean meal?

  • Soybean meal has more copper, iron, phosphorus, folate, magnesium, potassium, vitamin B1, zinc, vitamin B5, and calcium than plantain raw.
  • Soybean meal's daily need coverage for copper is 213% higher.
  • Soybean meal has a higher glycemic index (68) than plantain raw (37).

We used Plantains, raw and Soy meal, defatted, raw types in this comparison.

Infographic

Plantain raw vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +727%
Contains more CalciumCalcium +8033.3%
Contains more PotassiumPotassium +399%
Contains more IronIron +2183.3%
Contains more CopperCopper +2369.1%
Contains more ZincZinc +3514.3%
Contains more PhosphorusPhosphorus +1961.8%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +120%

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1228.8%
Contains more Vitamin B2Vitamin B2 +364.8%
Contains more Vitamin B3Vitamin B3 +277.1%
Contains more Vitamin B5Vitamin B5 +660%
Contains more Vitamin B6Vitamin B6 +90.3%
Contains more FolateFolate +1277.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Soybean meal DV% diff.
Copper 0.081mg 2mg 213%
Manganese 3.8mg 165%
Iron 0.6mg 13.7mg 164%
Protein 1.3g 49.2g 96%
Phosphorus 34mg 701mg 95%
Folate 22µg 303µg 70%
Magnesium 37mg 306mg 64%
Potassium 499mg 2490mg 59%
Vitamin B1 0.052mg 0.691mg 53%
Zinc 0.14mg 5.06mg 45%
Vitamin B5 0.26mg 1.976mg 34%
Calcium 3mg 244mg 24%
Vitamin B6 0.299mg 0.569mg 21%
Vitamin C 18.4mg 0mg 20%
Vitamin B2 0.054mg 0.251mg 15%
Vitamin B3 0.686mg 2.587mg 12%
Calories 122kcal 337kcal 11%
Fiber 2.3g 9%
Polyunsaturated fat 0.069g 1.045g 7%
Vitamin A 56µg 2µg 6%
Fats 0.37g 2.39g 3%
Selenium 1.5µg 3.3µg 3%
Choline 13.5mg 2%
Vitamin E 0.14mg 1%
Monounsaturated fat 0.032g 0.409g 1%
Saturated fat 0.143g 0.268g 1%
Vitamin K 0.7µg 1%
Carbs 31.89g 35.89g 1%
Net carbs 29.59g 35.89g N/A
Sugar 15g N/A
Sodium 4mg 3mg 0%
Tryptophan 0.015mg 0.653mg 0%
Threonine 0.034mg 1.952mg 0%
Isoleucine 0.036mg 2.18mg 0%
Leucine 0.059mg 3.66mg 0%
Lysine 0.06mg 2.991mg 0%
Methionine 0.017mg 0.606mg 0%
Phenylalanine 0.044mg 2.346mg 0%
Valine 0.046mg 2.243mg 0%
Histidine 0.064mg 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +840.6%
Contains more ProteinProtein +3684.6%
Contains more FatsFats +545.9%
Contains more CarbsCarbs +12.5%
Contains more OtherOther +381%

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% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -46.6%
Contains more Mono. FatMonounsaturated fat +1178.1%
Contains more Poly. FatPolyunsaturated fat +1414.5%

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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.