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  6. Plantain raw vs. Tuna salad

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

Plantain raw vs 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.
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% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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.
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.26mg

All nutrients comparison - raw data values

Nutrient Plantain raw Tuna salad 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

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
16% 9% 9% 63% 2%
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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
18% 34% 48%
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%

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.