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  6. Plantain raw vs. Steak

Plantain raw vs. Steak — In-Depth Nutrition Comparison

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The main differences between plantain raw and steak

  • Plantain raw is richer in vitamin A and vitamin C, yet steak is richer in vitamin B12, zinc, selenium, vitamin B3, iron, and vitamin B2.
  • Daily need coverage for vitamin B12 for steak is 92% higher.
  • Plantain raw contains less saturated fat.
  • Steak has a lower glycemic index than plantain raw.

Food types used in this article are Plantains, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Plantain raw vs Steak 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%
Steak
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +78.9%
Contains less SodiumSodium -93.1%
Contains more CalciumCalcium +300%
Contains more IronIron +300%
Contains more ZincZinc +4428.6%
Contains more PhosphorusPhosphorus +379.4%
Contains more SeleniumSelenium +2020%
~equal in Copper ~0.085mg
~equal in Manganese ~mg

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%
Steak
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +457.4%
Contains more Vitamin B3Vitamin B3 +650.6%
Contains more Vitamin B6Vitamin B6 +67.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +128.6%

All nutrients comparison - raw data values

Nutrient Plantain raw Steak DV% diff.
Vitamin B12 0µg 2.2µg 92%
Zinc 0.14mg 6.34mg 56%
Selenium 1.5µg 31.8µg 55%
Protein 1.3g 24.85g 47%
Saturated fat 0.143g 8.443g 38%
Fats 0.37g 19.02g 29%
Vitamin B3 0.686mg 5.149mg 28%
Cholesterol 0mg 78mg 26%
Monounsaturated fat 0.032g 9.171g 23%
Iron 0.6mg 2.4mg 23%
Vitamin C 18.4mg 0mg 20%
Vitamin B2 0.054mg 0.301mg 19%
Phosphorus 34mg 163mg 18%
Vitamin B6 0.299mg 0.5mg 15%
Carbs 31.89g 0g 11%
Fiber 2.3g 0g 9%
Calories 122kcal 271kcal 7%
Polyunsaturated fat 0.069g 0.896g 6%
Potassium 499mg 279mg 6%
Vitamin A 56µg 7µg 5%
Vitamin B5 0.26mg 5%
Folate 22µg 6µg 4%
Magnesium 37mg 23mg 3%
Sodium 4mg 58mg 2%
Choline 13.5mg 2%
Vitamin B1 0.052mg 0.074mg 2%
Vitamin K 0.7µg 1.6µg 1%
Vitamin D 0IU 6IU 1%
Calcium 3mg 12mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.14mg 1%
Net carbs 29.59g 0g N/A
Sugar 15g 0g N/A
Copper 0.081mg 0.085mg 0%
Tryptophan 0.015mg 0.278mg 0%
Threonine 0.034mg 1.171mg 0%
Isoleucine 0.036mg 1.157mg 0%
Leucine 0.059mg 2.142mg 0%
Lysine 0.06mg 2.38mg 0%
Methionine 0.017mg 0.672mg 0%
Phenylalanine 0.044mg 0.997mg 0%
Valine 0.046mg 1.242mg 0%
Histidine 0.064mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.4%
Contains more OtherOther +114.8%
Contains more ProteinProtein +1811.5%
Contains more FatsFats +5040.5%

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +28559.4%
Contains more Poly. FatPolyunsaturated fat +1198.6%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.