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  6. Plantain raw vs. Teff

Plantain raw vs. Teff — In-Depth Nutrition Comparison

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How are plantain raw and teff different?

  • Plantain raw is higher in vitamin A; however, teff is richer in iron, copper, phosphorus, magnesium, zinc, vitamin B1, fiber, calcium, and vitamin B3.
  • Daily need coverage for iron for teff is 88% higher.
  • Plantain raw contains 125 times more vitamin A than teff. While plantain raw contains 1127IU of vitamin A, teff contains only 9IU.

Plantains, raw and Teff, uncooked are the varieties used in this article.

Infographic

Plantain raw vs Teff 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%
Teff
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more PotassiumPotassium +16.9%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +397.3%
Contains more CalciumCalcium +5900%
Contains more IronIron +1171.7%
Contains more CopperCopper +900%
Contains more ZincZinc +2492.9%
Contains more PhosphorusPhosphorus +1161.8%
Contains more SeleniumSelenium +193.3%

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%
Teff
Teff
6
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% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +390.2%
Contains more Vitamin B5Vitamin B5 +262.3%
Contains more Vitamin B6Vitamin B6 +61.2%
Contains more Vitamin KVitamin K +171.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~13.1mg

All nutrients comparison - raw data values

Nutrient Plantain raw Teff DV% diff.
Manganese 9.24mg 402%
Iron 0.6mg 7.63mg 88%
Copper 0.081mg 0.81mg 81%
Phosphorus 34mg 429mg 56%
Magnesium 37mg 184mg 35%
Zinc 0.14mg 3.63mg 32%
Vitamin B1 0.052mg 0.39mg 28%
Protein 1.3g 13.3g 24%
Fiber 2.3g 8g 23%
Vitamin C 18.4mg 20%
Calcium 3mg 180mg 18%
Vitamin B2 0.054mg 0.27mg 17%
Vitamin B3 0.686mg 3.363mg 17%
Starch 36.56g 15%
Carbs 31.89g 73.13g 14%
Vitamin B5 0.26mg 0.942mg 14%
Vitamin B6 0.299mg 0.482mg 14%
Calories 122kcal 367kcal 12%
Polyunsaturated fat 0.069g 1.071g 7%
Folate 22µg 6%
Vitamin A 56µg 0µg 6%
Selenium 1.5µg 4.4µg 5%
Fats 0.37g 2.38g 3%
Potassium 499mg 427mg 2%
Monounsaturated fat 0.032g 0.589g 1%
Vitamin K 0.7µg 1.9µg 1%
Fructose 0.47g 1%
Saturated fat 0.143g 0.449g 1%
Net carbs 29.59g 65.13g N/A
Sugar 15g 1.84g N/A
Sodium 4mg 12mg 0%
Vitamin E 0.14mg 0.08mg 0%
Choline 13.5mg 13.1mg 0%
Tryptophan 0.015mg 0.139mg 0%
Threonine 0.034mg 0.51mg 0%
Isoleucine 0.036mg 0.501mg 0%
Leucine 0.059mg 1.068mg 0%
Lysine 0.06mg 0.376mg 0%
Methionine 0.017mg 0.428mg 0%
Phenylalanine 0.044mg 0.698mg 0%
Valine 0.046mg 0.686mg 0%
Histidine 0.064mg 0.301mg 0%
Omega-3 - ALA 0.135g 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
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +640.1%
Contains more ProteinProtein +923.1%
Contains more FatsFats +543.2%
Contains more CarbsCarbs +129.3%
Contains more OtherOther +104.3%

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -68.2%
Contains more Mono. FatMonounsaturated fat +1740.6%
Contains more Poly. FatPolyunsaturated fat +1452.2%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.