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  6. Plantain raw vs. Vegetable

Plantain raw vs. Vegetable — In-Depth Nutrition Comparison

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Differences between plantain raw and vegetable

  • Plantain raw has more vitamin B6, vitamin C, and potassium, while vegetable has more vitamin A, vitamin K, fiber, and vitamin B2.
  • Vegetable's daily need coverage for vitamin A is 63% higher.
  • Vegetable contains 6 times less vitamin C than plantain raw. Plantain raw contains 18.4mg of vitamin C, while vegetable contains 3.2mg.
  • Plantain raw has a lower glycemic index. The glycemic index of plantain raw is 37, while the glycemic index of vegetable is 66.

The food types used in this comparison are Plantains, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Plantain raw vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +195.3%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +733.3%
Contains more IronIron +36.7%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +50%
~equal in Copper ~0.083mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +475%
Contains more Vitamin B5Vitamin B5 +72.2%
Contains more Vitamin B6Vitamin B6 +304.1%
Contains more FolateFolate +15.8%
Contains more Vitamin AVitamin A +282.1%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin KVitamin K +3257.1%
Contains more CholineCholine +78.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Vegetable DV% diff.
Vitamin K 0.7µg 23.5µg 19%
Vitamin A 56µg 214µg 18%
Vitamin B6 0.299mg 0.074mg 17%
Vitamin C 18.4mg 3.2mg 17%
Manganese 0.379mg 16%
Potassium 499mg 169mg 10%
Fiber 2.3g 4.4g 8%
Carbs 31.89g 13.09g 6%
Vitamin B2 0.054mg 0.12mg 5%
Magnesium 37mg 22mg 4%
Iron 0.6mg 0.82mg 3%
Zinc 0.14mg 0.49mg 3%
Protein 1.3g 2.86g 3%
Calories 122kcal 65kcal 3%
Choline 13.5mg 24.1mg 2%
Vitamin B5 0.26mg 0.151mg 2%
Selenium 1.5µg 0.3µg 2%
Vitamin B1 0.052mg 0.071mg 2%
Vitamin E 0.14mg 0.38mg 2%
Phosphorus 34mg 51mg 2%
Calcium 3mg 25mg 2%
Sodium 4mg 35mg 1%
Vitamin B3 0.686mg 0.851mg 1%
Folate 22µg 19µg 1%
Saturated fat 0.143g 0.031g 1%
Fats 0.37g 0.15g 0%
Net carbs 29.59g 8.69g N/A
Sugar 15g 3.12g N/A
Copper 0.081mg 0.083mg 0%
Monounsaturated fat 0.032g 0.01g 0%
Polyunsaturated fat 0.069g 0.072g 0%
Tryptophan 0.015mg 0.029mg 0%
Threonine 0.034mg 0.115mg 0%
Isoleucine 0.036mg 0.139mg 0%
Leucine 0.059mg 0.19mg 0%
Lysine 0.06mg 0.17mg 0%
Methionine 0.017mg 0.034mg 0%
Phenylalanine 0.044mg 0.12mg 0%
Valine 0.046mg 0.149mg 0%
Histidine 0.064mg 0.073mg 0%

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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +146.7%
Contains more CarbsCarbs +143.6%
Contains more OtherOther +73.1%
Contains more ProteinProtein +120%
Contains more WaterWater +27.5%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +220%
Contains less Sat. FatSaturated fat -78.3%
~equal in Polyunsaturated fat ~0.072g

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.