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  6. Plantain raw vs. Tomato sauce

Plantain raw vs. Tomato sauce — In-Depth Nutrition Comparison

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The main differences between Plantain raw and Tomato sauce

  • Plantain raw is richer in Vitamin B6, Vitamin C, Potassium, and Magnesium, yet Tomato sauce is richer in Vitamin E .
  • Daily need coverage for Vitamin B6 from Plantain raw is 15% higher.
  • Plantain raw contains 4 times more Sugar than Tomato sauce. Plantain raw contains 15g of Sugar, while Tomato sauce contains 3.56g.

Food types used in this article are Plantains, raw and Tomato sauce, canned, no salt added.

Infographic

Plantain raw vs Tomato sauce 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.
Plantain raw
Plantain raw
5
:
5
Tomato sauce
Tomato sauce
Contains more Magnesium +146.7%
Contains more Phosphorus +25.9%
Contains more Potassium +68%
Contains less Sodium -63.6%
Contains more Selenium +150%
Contains more Calcium +366.7%
Contains more Iron +60%
Contains more Zinc +57.1%
Contains more Copper +42%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Tomato sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Contains more Magnesium +146.7%
Contains more Phosphorus +25.9%
Contains more Potassium +68%
Contains less Sodium -63.6%
Contains more Selenium +150%
Contains more Calcium +366.7%
Contains more Iron +60%
Contains more Zinc +57.1%
Contains more Copper +42%

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.
Plantain raw
Plantain raw
5
:
5
Tomato sauce
Tomato sauce
Contains more Vitamin A +159.1%
Contains more Vitamin C +162.9%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B6 +205.1%
Contains more Folate +144.4%
Contains more Vitamin E +928.6%
Contains more Vitamin B2 +20.4%
Contains more Vitamin B3 +44.5%
Contains more Vitamin B5 +18.8%
Contains more Vitamin K +300%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Tomato sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
Contains more Vitamin A +159.1%
Contains more Vitamin C +162.9%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B6 +205.1%
Contains more Folate +144.4%
Contains more Vitamin E +928.6%
Contains more Vitamin B2 +20.4%
Contains more Vitamin B3 +44.5%
Contains more Vitamin B5 +18.8%
Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
3
:
2
Tomato sauce
Tomato sauce
Contains more Fats +23.3%
Contains more Carbs +500.6%
Contains more Water +39.8%
Contains more Other +64.7%
Equal in Protein - 1.2
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Tomato sauce
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more Fats +23.3%
Contains more Carbs +500.6%
Contains more Water +39.8%
Contains more Other +64.7%
Equal in Protein - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain raw
Plantain raw
0
:
3
Tomato sauce
Tomato sauce
Contains less Saturated Fat -71.3%
Contains more Monounsaturated Fat +37.5%
Contains more Polyunsaturated fat +75.4%
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Tomato sauce
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Contains less Saturated Fat -71.3%
Contains more Monounsaturated Fat +37.5%
Contains more Polyunsaturated fat +75.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Tomato sauce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Tomato sauce Opinion
Net carbs 29.59g 3.81g Plantain raw
Protein 1.3g 1.2g Plantain raw
Fats 0.37g 0.3g Plantain raw
Carbs 31.89g 5.31g Plantain raw
Calories 122kcal 24kcal Plantain raw
Fructose 1.67g Tomato sauce
Sugar 15g 3.56g Tomato sauce
Fiber 2.3g 1.5g Plantain raw
Calcium 3mg 14mg Tomato sauce
Iron 0.6mg 0.96mg Tomato sauce
Magnesium 37mg 15mg Plantain raw
Phosphorus 34mg 27mg Plantain raw
Potassium 499mg 297mg Plantain raw
Sodium 4mg 11mg Plantain raw
Zinc 0.14mg 0.22mg Tomato sauce
Copper 0.081mg 0.115mg Tomato sauce
Manganese 0.113mg Tomato sauce
Selenium 1.5µg 0.6µg Plantain raw
Vitamin A 1127IU 435IU Plantain raw
Vitamin A RAE 56µg 22µg Plantain raw
Vitamin E 0.14mg 1.44mg Tomato sauce
Vitamin C 18.4mg 7mg Plantain raw
Vitamin B1 0.052mg 0.024mg Plantain raw
Vitamin B2 0.054mg 0.065mg Tomato sauce
Vitamin B3 0.686mg 0.991mg Tomato sauce
Vitamin B5 0.26mg 0.309mg Tomato sauce
Vitamin B6 0.299mg 0.098mg Plantain raw
Folate 22µg 9µg Plantain raw
Vitamin K 0.7µg 2.8µg Tomato sauce
Tryptophan 0.015mg 0.009mg Plantain raw
Threonine 0.034mg 0.037mg Tomato sauce
Isoleucine 0.036mg 0.025mg Plantain raw
Leucine 0.059mg 0.034mg Plantain raw
Lysine 0.06mg 0.037mg Plantain raw
Methionine 0.017mg 0.008mg Plantain raw
Phenylalanine 0.044mg 0.036mg Plantain raw
Valine 0.046mg 0.025mg Plantain raw
Histidine 0.064mg 0.02mg Plantain raw
Saturated Fat 0.143g 0.041g Tomato sauce
Monounsaturated Fat 0.032g 0.044g Tomato sauce
Polyunsaturated fat 0.069g 0.121g Tomato sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Tomato sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Plantain raw
14%
Tomato sauce
Minerals Daily Need Coverage Score
15%
Plantain raw
15%
Tomato sauce

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 11.44g)
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.