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  6. Plantain raw vs. Sweet potato

Plantain raw vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between plantain raw and sweet potato

  • Plantain raw is richer in vitamin C and vitamin B6, yet sweet potato is richer in vitamin A, vitamin B5, and copper.
  • Daily need coverage for vitamin A for sweet potato is 261% higher.
  • Plantain raw contains 8 times more vitamin C than sweet potato. Plantain raw contains 18.4mg of vitamin C, while sweet potato contains 2.4mg.
  • Sweet potato contains less sugar.
  • Plantain raw has a lower glycemic index than sweet potato.

Food types used in this article are Plantains, raw and Sweet potato, raw, unprepared.

Infographic

Plantain raw vs Sweet potato 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% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +48.1%
Contains less SodiumSodium -92.7%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +900%
Contains more CopperCopper +86.4%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +38.2%
~equal in Iron ~0.61mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin B3Vitamin B3 +23.2%
Contains more Vitamin B6Vitamin B6 +43.1%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +1166.1%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B5Vitamin B5 +207.7%
Contains more Vitamin KVitamin K +157.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Plantain raw Sweet potato DV% diff.
Vitamin A 56µg 709µg 73%
Vitamin C 18.4mg 2.4mg 18%
Vitamin B5 0.26mg 0.8mg 11%
Manganese 0.258mg 11%
Copper 0.081mg 0.151mg 8%
Vitamin B6 0.299mg 0.209mg 7%
Potassium 499mg 337mg 5%
Starch 12.65g 5%
Carbs 31.89g 20.12g 4%
Folate 22µg 11µg 3%
Magnesium 37mg 25mg 3%
Calcium 3mg 30mg 3%
Fiber 2.3g 3g 3%
Calories 122kcal 86kcal 2%
Selenium 1.5µg 0.6µg 2%
Vitamin B1 0.052mg 0.078mg 2%
Sodium 4mg 55mg 2%
Phosphorus 34mg 47mg 2%
Vitamin B2 0.054mg 0.061mg 1%
Vitamin K 0.7µg 1.8µg 1%
Vitamin B3 0.686mg 0.557mg 1%
Saturated fat 0.143g 0.018g 1%
Protein 1.3g 1.57g 1%
Zinc 0.14mg 0.3mg 1%
Vitamin E 0.14mg 0.26mg 1%
Fructose 0.7g 1%
Fats 0.37g 0.05g 0%
Net carbs 29.59g 17.12g N/A
Iron 0.6mg 0.61mg 0%
Sugar 15g 4.18g N/A
Choline 13.5mg 12.3mg 0%
Monounsaturated fat 0.032g 0.001g 0%
Polyunsaturated fat 0.069g 0.014g 0%
Tryptophan 0.015mg 0.031mg 0%
Threonine 0.034mg 0.083mg 0%
Isoleucine 0.036mg 0.055mg 0%
Leucine 0.059mg 0.092mg 0%
Lysine 0.06mg 0.066mg 0%
Methionine 0.017mg 0.029mg 0%
Phenylalanine 0.044mg 0.089mg 0%
Valine 0.046mg 0.086mg 0%
Histidine 0.064mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +640%
Contains more CarbsCarbs +58.5%
Contains more OtherOther +18.4%
Contains more ProteinProtein +20.8%
Contains more WaterWater +18.4%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +3100%
Contains more Poly. FatPolyunsaturated fat +392.9%
Contains less Sat. FatSaturated fat -87.4%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.