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  6. Plantain raw vs. Swordfish

Plantain raw vs. Swordfish — In-Depth Nutrition Comparison

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How are plantain raw and swordfish different?

  • Plantain raw is richer in vitamin C and vitamin A, while swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, vitamin B6, and vitamin E.
  • Swordfish covers your daily need for selenium, 122% more than plantain raw.
  • Plantain raw has a higher glycemic index (37) than swordfish (0).

Plantains, raw and Fish, swordfish, cooked, dry heat types were used in this article.

Infographic

Plantain raw vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more IronIron +33.3%
Contains more CopperCopper +76.1%
Contains less SodiumSodium -95.9%
Contains more CalciumCalcium +100%
Contains more ZincZinc +457.1%
Contains more PhosphorusPhosphorus +794.1%
Contains more SeleniumSelenium +4466.7%
~equal in Magnesium ~35mg
~equal in Potassium ~499mg

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +30.2%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +1000%
Contains more Vitamin EVitamin E +1621.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +71.2%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +1249%
Contains more Vitamin B5Vitamin B5 +60.4%
Contains more Vitamin B6Vitamin B6 +105.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +474.1%

All nutrients comparison - raw data values

Nutrient Plantain raw Swordfish DV% diff.
Selenium 1.5µg 68.5µg 122%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.686mg 9.254mg 54%
Protein 1.3g 23.45g 44%
Phosphorus 34mg 304mg 39%
Cholesterol 0mg 78mg 26%
Vitamin B6 0.299mg 0.615mg 24%
Vitamin C 18.4mg 0mg 20%
Vitamin E 0.14mg 2.41mg 15%
Fats 0.37g 7.93g 12%
Choline 13.5mg 77.5mg 12%
Carbs 31.89g 0g 11%
Polyunsaturated fat 0.069g 1.368g 9%
Monounsaturated fat 0.032g 3.544g 9%
Fiber 2.3g 0g 9%
Saturated fat 0.143g 1.911g 8%
Zinc 0.14mg 0.78mg 6%
Folate 22µg 2µg 5%
Copper 0.081mg 0.046mg 4%
Sodium 4mg 97mg 4%
Calories 122kcal 172kcal 3%
Vitamin B1 0.052mg 0.089mg 3%
Vitamin B5 0.26mg 0.417mg 3%
Iron 0.6mg 0.45mg 2%
Vitamin K 0.7µg 0.1µg 1%
Vitamin B2 0.054mg 0.063mg 1%
Manganese 0.013mg 1%
Vitamin A 56µg 43µg 1%
Net carbs 29.59g 0g N/A
Magnesium 37mg 35mg 0%
Calcium 3mg 6mg 0%
Potassium 499mg 499mg 0%
Sugar 15g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.015mg 0.265mg 0%
Threonine 0.034mg 1.035mg 0%
Isoleucine 0.036mg 1.088mg 0%
Leucine 0.059mg 1.919mg 0%
Lysine 0.06mg 2.168mg 0%
Methionine 0.017mg 0.699mg 0%
Phenylalanine 0.044mg 0.922mg 0%
Valine 0.046mg 1.216mg 0%
Histidine 0.064mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +222.2%
Contains more ProteinProtein +1703.8%
Contains more FatsFats +2043.2%
~equal in Water ~68.26g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +10975%
Contains more Poly. FatPolyunsaturated fat +1882.6%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.