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  6. Plantain raw vs. Squid

Plantain raw vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and squid?

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and calcium than plantain raw.
  • Squid's daily need coverage for vitamin B12 is 225% higher.
  • Plantain raw is lower in sodium.

We used Plantains, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Plantain raw vs Squid 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%
Squid
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +62.2%
Contains more CalciumCalcium +5900%
Contains more PotassiumPotassium +27.7%
Contains more IronIron +1706.7%
Contains more CopperCopper +1132.1%
Contains more ZincZinc +2371.4%
Contains more PhosphorusPhosphorus +1605.9%
Contains more SeleniumSelenium +5873.3%

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%
Squid
Squid
5
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin CVitamin C +116.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +205.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +262.5%
Contains more Vitamin B2Vitamin B2 +3101.9%
Contains more Vitamin B3Vitamin B3 +219.1%
Contains more Vitamin B5Vitamin B5 +246.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.27mg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Plantain raw Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 1.5µg 89.6µg 160%
Vitamin B2 0.054mg 1.729mg 129%
Iron 0.6mg 10.84mg 128%
Copper 0.081mg 0.998mg 102%
Phosphorus 34mg 580mg 78%
Cholesterol 0mg 224mg 75%
Protein 1.3g 32.48g 62%
Sodium 4mg 744mg 32%
Zinc 0.14mg 3.46mg 30%
Calcium 3mg 180mg 18%
Vitamin A 56µg 203µg 16%
Vitamin B5 0.26mg 0.9mg 13%
Vitamin C 18.4mg 8.5mg 11%
Carbs 31.89g 1.64g 10%
Vitamin B3 0.686mg 2.189mg 9%
Fiber 2.3g 0g 9%
Manganese 0.209mg 9%
Magnesium 37mg 60mg 5%
Potassium 499mg 637mg 4%
Vitamin B1 0.052mg 0.017mg 3%
Choline 13.5mg 2%
Vitamin B6 0.299mg 0.27mg 2%
Calories 122kcal 158kcal 2%
Fats 0.37g 1.4g 2%
Vitamin E 0.14mg 1%
Vitamin K 0.7µg 1%
Folate 22µg 24µg 1%
Polyunsaturated fat 0.069g 0.268g 1%
Net carbs 29.59g 1.64g N/A
Sugar 15g N/A
Saturated fat 0.143g 0.236g 0%
Monounsaturated fat 0.032g 0.162g 0%
Tryptophan 0.015mg 0.364mg 0%
Threonine 0.034mg 1.398mg 0%
Isoleucine 0.036mg 1.414mg 0%
Leucine 0.059mg 2.287mg 0%
Lysine 0.06mg 2.427mg 0%
Methionine 0.017mg 0.733mg 0%
Phenylalanine 0.044mg 1.164mg 0%
Valine 0.046mg 1.419mg 0%
Histidine 0.064mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g 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
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more CarbsCarbs +1844.5%
Contains more ProteinProtein +2398.5%
Contains more FatsFats +278.4%
Contains more OtherOther +189.7%
~equal in Water ~61.12g

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
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains less Sat. FatSaturated fat -39.4%
Contains more Mono. FatMonounsaturated fat +406.3%
Contains more Poly. FatPolyunsaturated fat +288.4%

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.