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  6. Plantain raw vs. Swiss cheese

Plantain raw vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the differences between plantain raw and Swiss cheese?

  • Plantain raw is higher in vitamin C and vitamin B6, yet Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • The amount of saturated fat in plantain raw is lower.

We used Plantains, raw and Cheese, swiss types in this article.

Infographic

Plantain raw vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +12.1%
Contains more PotassiumPotassium +593.1%
Contains more IronIron +361.5%
Contains more CopperCopper +72.3%
Contains less SodiumSodium -97.9%
Contains more CalciumCalcium +29566.7%
Contains more ZincZinc +3021.4%
Contains more PhosphorusPhosphorus +1588.2%
Contains more SeleniumSelenium +1900%

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +372.7%
Contains more Vitamin B3Vitamin B3 +971.9%
Contains more Vitamin B6Vitamin B6 +321.1%
Contains more FolateFolate +120%
Contains more Vitamin AVitamin A +414.3%
Contains more Vitamin EVitamin E +328.6%
Contains more Vitamin B2Vitamin B2 +459.3%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +14.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 3mg 890mg 89%
Saturated fat 0.143g 18.227g 82%
Phosphorus 34mg 574mg 77%
Selenium 1.5µg 30µg 52%
Protein 1.3g 26.96g 51%
Fats 0.37g 30.99g 47%
Zinc 0.14mg 4.37mg 38%
Cholesterol 0mg 93mg 31%
Vitamin A 56µg 288µg 26%
Vitamin C 18.4mg 0mg 20%
Monounsaturated fat 0.032g 8.046g 20%
Vitamin B2 0.054mg 0.302mg 19%
Vitamin B6 0.299mg 0.071mg 18%
Calories 122kcal 393kcal 14%
Potassium 499mg 72mg 13%
Carbs 31.89g 1.44g 10%
Fiber 2.3g 0g 9%
Polyunsaturated fat 0.069g 1.341g 8%
Sodium 4mg 187mg 8%
Iron 0.6mg 0.13mg 6%
Copper 0.081mg 0.047mg 4%
Vitamin B3 0.686mg 0.064mg 4%
Vitamin E 0.14mg 0.6mg 3%
Vitamin B1 0.052mg 0.011mg 3%
Folate 22µg 10µg 3%
Vitamin B5 0.26mg 0.353mg 2%
Manganese 0.026mg 1%
Magnesium 37mg 33mg 1%
Vitamin K 0.7µg 1.4µg 1%
Net carbs 29.59g 1.44g N/A
Sugar 15g 0g N/A
Trans fat 0g 0.987g N/A
Choline 13.5mg 15.5mg 0%
Tryptophan 0.015mg 0.401mg 0%
Threonine 0.034mg 1.038mg 0%
Isoleucine 0.036mg 1.537mg 0%
Leucine 0.059mg 2.959mg 0%
Lysine 0.06mg 2.585mg 0%
Methionine 0.017mg 0.784mg 0%
Phenylalanine 0.044mg 1.662mg 0%
Valine 0.046mg 2.139mg 0%
Histidine 0.064mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +2114.6%
Contains more WaterWater +73.5%
Contains more ProteinProtein +1973.8%
Contains more FatsFats +8275.7%
Contains more OtherOther +156.9%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +25043.8%
Contains more Poly. FatPolyunsaturated fat +1843.5%

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.