Plantain raw vs. Tuna salad — In-Depth Nutrition Comparison
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A recap on differences between plantain raw and tuna salad
- Plantain raw is higher in vitamin A, vitamin C, vitamin B6, potassium, and fiber, yet tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus.
- Tuna salad covers your daily selenium needs 72% more than plantain raw.
- The amount of sodium in plantain raw is lower.
Food varieties used in this article are Plantains, raw and Fish, tuna salad.
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.
| Contains more MagnesiumMagnesium | +94.7% |
| Contains more PotassiumPotassium | +180.3% |
| Contains less SodiumSodium | -99% |
| Contains more CalciumCalcium | +466.7% |
| Contains more IronIron | +66.7% |
| Contains more CopperCopper | +79% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +423.5% |
| Contains more SeleniumSelenium | +2646.7% |
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.
| Contains more Vitamin CVitamin C | +736.4% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +67.7% |
| Contains more Vitamin B6Vitamin B6 | +269.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +175% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +29.6% |
| Contains more Vitamin B3Vitamin B3 | +876.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
| Contains more CarbsCarbs | +238.9% |
| Contains more ProteinProtein | +1133.8% |
| Contains more FatsFats | +2402.7% |
| Contains more OtherOther | +83.6% |
~equal in
Water
~63.16g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.143 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.069 g
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
| Contains less Sat. FatSaturated fat | -90.7% |
| Contains more Mono. FatMonounsaturated fat | +8921.9% |
| Contains more Poly. FatPolyunsaturated fat | +5873.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 1.5µg | 41.2µg | 72% |
| Vitamin B12 | 0µg | 1.2µg | 50% |
| Vitamin B3 | 0.686mg | 6.7mg | 38% |
| Protein | 1.3g | 16.04g | 29% |
| Polyunsaturated fat | 0.069g | 4.122g | 27% |
| Phosphorus | 34mg | 178mg | 21% |
| Vitamin C | 18.4mg | 2.2mg | 18% |
| Vitamin B6 | 0.299mg | 0.081mg | 17% |
| Sodium | 4mg | 402mg | 17% |
| Fats | 0.37g | 9.26g | 14% |
| Fiber | 2.3g | 0g | 9% |
| Potassium | 499mg | 178mg | 9% |
| Copper | 0.081mg | 0.145mg | 7% |
| Carbs | 31.89g | 9.41g | 7% |
| Monounsaturated fat | 0.032g | 2.887g | 7% |
| Saturated fat | 0.143g | 1.544g | 6% |
| Iron | 0.6mg | 1mg | 5% |
| Zinc | 0.14mg | 0.56mg | 4% |
| Vitamin A | 56µg | 24µg | 4% |
| Magnesium | 37mg | 19mg | 4% |
| Cholesterol | 0mg | 13mg | 4% |
| Folate | 22µg | 8µg | 4% |
| Calories | 122kcal | 187kcal | 3% |
| Choline | 13.5mg | 2% | |
| Manganese | 0.04mg | 2% | |
| Vitamin B1 | 0.052mg | 0.031mg | 2% |
| Vitamin B2 | 0.054mg | 0.07mg | 1% |
| Vitamin K | 0.7µg | 1% | |
| Vitamin E | 0.14mg | 1% | |
| Calcium | 3mg | 17mg | 1% |
| Net carbs | 29.59g | 9.41g | N/A |
| Sugar | 15g | N/A | |
| Vitamin B5 | 0.26mg | 0.26mg | 0% |
| Tryptophan | 0.015mg | 0.18mg | 0% |
| Threonine | 0.034mg | 0.701mg | 0% |
| Isoleucine | 0.036mg | 0.739mg | 0% |
| Leucine | 0.059mg | 1.293mg | 0% |
| Lysine | 0.06mg | 1.457mg | 0% |
| Methionine | 0.017mg | 0.47mg | 0% |
| Phenylalanine | 0.044mg | 0.626mg | 0% |
| Valine | 0.046mg | 0.824mg | 0% |
| Histidine | 0.064mg | 0.467mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - DHA | 0g | 0.055g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
27%
Minerals Daily Need Coverage Score
15%
49%
Comparison summary
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 15g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Tuna salad is relatively richer in minerals
Which food is lower in Cholesterol?
Plantain raw is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Plantain raw contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Plantain raw is lower in Saturated fat (difference - 1.401g)
Which food is richer in vitamins?
Plantain raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)