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  6. Plantain raw vs. Tortilla

Plantain raw vs. Tortilla — In-Depth Nutrition Comparison

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Significant differences between plantain raw and tortilla

  • Plantain raw has more vitamin C, vitamin B6, and potassium; however, tortilla is richer in iron, selenium, vitamin B1, vitamin B3, folate, and phosphorus.
  • Tortilla covers your daily iron needs 40% more than plantain raw.
  • Plantain raw contains less sodium.
  • Tortilla has a higher glycemic index. The glycemic index of tortilla is 52, while the glycemic index of plantain raw is 37.

Specific food types used in this comparison are Plantains, raw and Tortilla, includes plain, and from mutton sandwich (Navajo).

Infographic

Plantain raw vs Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +375.2%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +2233.3%
Contains more IronIron +535%
Contains more CopperCopper +25.9%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +329.4%
Contains more SeleniumSelenium +1006.7%

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% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +52.9%
Contains more Vitamin B6Vitamin B6 +398.3%
Contains more Vitamin KVitamin K +75%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +35.7%
Contains more Vitamin B1Vitamin B1 +611.5%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B3Vitamin B3 +501.3%
Contains more FolateFolate +345.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Plantain raw Tortilla DV% diff.
Iron 0.6mg 3.81mg 40%
Vitamin B1 0.052mg 0.37mg 27%
Selenium 1.5µg 16.6µg 27%
Vitamin B3 0.686mg 4.125mg 21%
Sodium 4mg 482mg 21%
Vitamin C 18.4mg 0mg 20%
Folate 22µg 98µg 19%
Vitamin B6 0.299mg 0.06mg 18%
Starch 43.02g 18%
Phosphorus 34mg 146mg 16%
Protein 1.3g 7.28g 12%
Potassium 499mg 105mg 12%
Manganese 0.268mg 12%
Calcium 3mg 70mg 7%
Vitamin A 56µg 6%
Calories 122kcal 237kcal 6%
Carbs 31.89g 49.94g 6%
Vitamin B2 0.054mg 0.114mg 5%
Magnesium 37mg 19mg 4%
Zinc 0.14mg 0.32mg 2%
Polyunsaturated fat 0.069g 0.391g 2%
Copper 0.081mg 0.102mg 2%
Choline 13.5mg 2%
Vitamin B5 0.26mg 0.17mg 2%
Fats 0.37g 0.95g 1%
Saturated fat 0.143g 0.296g 1%
Net carbs 29.59g 47.54g N/A
Sugar 15g 2.75g N/A
Fiber 2.3g 2.4g 0%
Vitamin E 0.14mg 0.19mg 0%
Vitamin K 0.7µg 0.4µg 0%
Monounsaturated fat 0.032g 0.185g 0%
Tryptophan 0.015mg 0.06mg 0%
Threonine 0.034mg 0.182mg 0%
Isoleucine 0.036mg 0.286mg 0%
Leucine 0.059mg 0.53mg 0%
Lysine 0.06mg 0.157mg 0%
Methionine 0.017mg 0.122mg 0%
Phenylalanine 0.044mg 0.375mg 0%
Valine 0.046mg 0.326mg 0%
Histidine 0.064mg 0.165mg 0%
Omega-3 - ALA 0.019g 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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more WaterWater +63.4%
Contains more ProteinProtein +460%
Contains more FatsFats +156.8%
Contains more CarbsCarbs +56.6%
Contains more OtherOther +61.2%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -51.7%
Contains more Mono. FatMonounsaturated fat +478.1%
Contains more Poly. FatPolyunsaturated fat +466.7%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.