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  6. Plantain raw vs. Spelt

Plantain raw vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between plantain raw and spelt?

  • Plantain raw is higher in vitamin A and vitamin C, yet spelt is higher in phosphorus, iron, copper, vitamin B3, fiber, zinc, vitamin B1, and magnesium.
  • Spelt's daily need coverage for phosphorus is 52% more.
  • The glycemic index of plantain raw is lower.

We used Plantains, raw and Spelt, uncooked types in this article.

Infographic

Plantain raw vs Spelt 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%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more PotassiumPotassium +28.6%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +267.6%
Contains more CalciumCalcium +800%
Contains more IronIron +640%
Contains more CopperCopper +530.9%
Contains more ZincZinc +2242.9%
Contains more PhosphorusPhosphorus +1079.4%
Contains more SeleniumSelenium +680%

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%
Spelt
Spelt
7
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +30%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +464.3%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +109.3%
Contains more Vitamin B3Vitamin B3 +897.5%
Contains more Vitamin B5Vitamin B5 +310.8%
Contains more Vitamin KVitamin K +414.3%
Contains more FolateFolate +104.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Spelt DV% diff.
Manganese 2.983mg 130%
Phosphorus 34mg 401mg 52%
Iron 0.6mg 4.44mg 48%
Copper 0.081mg 0.511mg 48%
Vitamin B3 0.686mg 6.843mg 38%
Fiber 2.3g 10.7g 34%
Zinc 0.14mg 3.28mg 29%
Protein 1.3g 14.57g 27%
Vitamin B1 0.052mg 0.364mg 26%
Magnesium 37mg 136mg 24%
Starch 53.92g 22%
Vitamin C 18.4mg 0mg 20%
Selenium 1.5µg 11.7µg 19%
Vitamin B5 0.26mg 1.068mg 16%
Carbs 31.89g 70.19g 13%
Calories 122kcal 338kcal 11%
Polyunsaturated fat 0.069g 1.258g 8%
Folate 22µg 45µg 6%
Vitamin A 56µg 0µg 6%
Vitamin B2 0.054mg 0.113mg 5%
Vitamin B6 0.299mg 0.23mg 5%
Vitamin E 0.14mg 0.79mg 4%
Potassium 499mg 388mg 3%
Fats 0.37g 2.43g 3%
Calcium 3mg 27mg 2%
Vitamin K 0.7µg 3.6µg 2%
Choline 13.5mg 2%
Saturated fat 0.143g 0.406g 1%
Monounsaturated fat 0.032g 0.445g 1%
Net carbs 29.59g 59.49g N/A
Sugar 15g 6.82g N/A
Sodium 4mg 8mg 0%
Tryptophan 0.015mg 0.132mg 0%
Threonine 0.034mg 0.443mg 0%
Isoleucine 0.036mg 0.552mg 0%
Leucine 0.059mg 1.07mg 0%
Lysine 0.06mg 0.409mg 0%
Methionine 0.017mg 0.258mg 0%
Phenylalanine 0.044mg 0.737mg 0%
Valine 0.046mg 0.681mg 0%
Histidine 0.064mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g 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
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +492.4%
Contains more ProteinProtein +1020.8%
Contains more FatsFats +556.8%
Contains more CarbsCarbs +120.1%
Contains more OtherOther +54.3%

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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -64.8%
Contains more Mono. FatMonounsaturated fat +1290.6%
Contains more Poly. FatPolyunsaturated fat +1723.2%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.