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  6. Plantain raw vs. Soy milk

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

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What are the differences between plantain raw and soy milk?

  • Plantain raw is higher in vitamin A, vitamin C, vitamin B6, potassium, and fiber, yet soy milk is higher in selenium and copper.
  • Plantain raw's daily need coverage for vitamin A is 22% more.

We used Plantains, raw and Soymilk, original, and vanilla, unfortified types in this article.

Infographic

Plantain raw vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +322.9%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -92.2%
Contains more CalciumCalcium +733.3%
Contains more CopperCopper +58%
Contains more PhosphorusPhosphorus +52.9%
Contains more SeleniumSelenium +220%
~equal in Iron ~0.64mg

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B6Vitamin B6 +288.3%
Contains more FolateFolate +22.2%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B5Vitamin B5 +43.5%
Contains more Vitamin KVitamin K +328.6%
Contains more CholineCholine +74.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Soy milk DV% diff.
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.077mg 17%
Potassium 499mg 118mg 11%
Manganese 0.223mg 10%
Carbs 31.89g 6.28g 9%
Fiber 2.3g 0.6g 7%
Vitamin A 56µg 0µg 6%
Polyunsaturated fat 0.069g 0.961g 6%
Selenium 1.5µg 4.8µg 6%
Copper 0.081mg 0.128mg 5%
Protein 1.3g 3.27g 4%
Magnesium 37mg 25mg 3%
Phosphorus 34mg 52mg 3%
Calories 122kcal 54kcal 3%
Calcium 3mg 25mg 2%
Choline 13.5mg 23.6mg 2%
Vitamin B5 0.26mg 0.373mg 2%
Sodium 4mg 51mg 2%
Vitamin K 0.7µg 3µg 2%
Fats 0.37g 1.75g 2%
Monounsaturated fat 0.032g 0.401g 1%
Folate 22µg 18µg 1%
Vitamin B1 0.052mg 0.06mg 1%
Vitamin B3 0.686mg 0.513mg 1%
Vitamin B2 0.054mg 0.069mg 1%
Iron 0.6mg 0.64mg 1%
Net carbs 29.59g 5.68g N/A
Sugar 15g 3.99g N/A
Zinc 0.14mg 0.12mg 0%
Vitamin E 0.14mg 0.11mg 0%
Saturated fat 0.143g 0.205g 0%
Tryptophan 0.015mg 0.038mg 0%
Threonine 0.034mg 0.108mg 0%
Isoleucine 0.036mg 0.114mg 0%
Leucine 0.059mg 0.186mg 0%
Lysine 0.06mg 0.131mg 0%
Methionine 0.017mg 0.027mg 0%
Phenylalanine 0.044mg 0.113mg 0%
Valine 0.046mg 0.117mg 0%
Histidine 0.064mg 0.061mg 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more CarbsCarbs +407.8%
Contains more OtherOther +78.5%
Contains more ProteinProtein +151.5%
Contains more FatsFats +373%
Contains more WaterWater +34.9%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated fat -30.2%
Contains more Mono. FatMonounsaturated fat +1153.1%
Contains more Poly. FatPolyunsaturated fat +1292.8%

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.