Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Spinach raw

Plantain raw vs. Spinach raw — In-Depth Nutrition Comparison

Compare

The main differences between plantain raw and spinach raw

  • Plantain raw is richer in vitamin B6, yet spinach raw is richer in vitamin K, vitamin A, folate, iron, vitamin E, vitamin C, vitamin B2, magnesium, and calcium.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Plantain raw contains 2 times more vitamin B6 than spinach raw. Plantain raw contains 0.299mg of vitamin B6, while spinach raw contains 0.195mg.

Food types used in this article are Plantains, raw and Spinach, raw.

Infographic

Plantain raw vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -94.9%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +113.5%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +351.7%
Contains more CopperCopper +60.5%
Contains more ZincZinc +278.6%
Contains more PhosphorusPhosphorus +44.1%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin CVitamin C +52.7%
Contains more Vitamin AVitamin A +737.5%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin KVitamin K +68885.7%
Contains more FolateFolate +781.8%
Contains more CholineCholine +43%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Spinach raw DV% diff.
Vitamin K 0.7µg 482.9µg 402%
Vitamin A 56µg 469µg 46%
Folate 22µg 194µg 43%
Manganese 0.897mg 39%
Iron 0.6mg 2.71mg 26%
Vitamin E 0.14mg 2.03mg 13%
Vitamin C 18.4mg 28.1mg 11%
Magnesium 37mg 79mg 10%
Calcium 3mg 99mg 10%
Vitamin B2 0.054mg 0.189mg 10%
Carbs 31.89g 3.63g 9%
Vitamin B6 0.299mg 0.195mg 8%
Copper 0.081mg 0.13mg 5%
Calories 122kcal 23kcal 5%
Vitamin B5 0.26mg 0.065mg 4%
Zinc 0.14mg 0.53mg 4%
Protein 1.3g 2.86g 3%
Sodium 4mg 79mg 3%
Vitamin B1 0.052mg 0.078mg 2%
Phosphorus 34mg 49mg 2%
Potassium 499mg 558mg 2%
Selenium 1.5µg 1µg 1%
Choline 13.5mg 19.3mg 1%
Polyunsaturated fat 0.069g 0.165g 1%
Fats 0.37g 0.39g 0%
Net carbs 29.59g 1.43g N/A
Sugar 15g 0.42g N/A
Fiber 2.3g 2.2g 0%
Vitamin B3 0.686mg 0.724mg 0%
Saturated fat 0.143g 0.063g 0%
Monounsaturated fat 0.032g 0.01g 0%
Tryptophan 0.015mg 0.039mg 0%
Threonine 0.034mg 0.122mg 0%
Isoleucine 0.036mg 0.147mg 0%
Leucine 0.059mg 0.223mg 0%
Lysine 0.06mg 0.174mg 0%
Methionine 0.017mg 0.053mg 0%
Phenylalanine 0.044mg 0.129mg 0%
Valine 0.046mg 0.161mg 0%
Histidine 0.064mg 0.064mg 0%
Fructose 0.15g 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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +778.5%
Contains more ProteinProtein +120%
Contains more WaterWater +40%
Contains more OtherOther +48.3%
~equal in Fats ~0.39g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +220%
Contains less Sat. FatSaturated fat -55.9%
Contains more Poly. FatPolyunsaturated fat +139.1%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.