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  6. Plantain raw vs. Wafer

Plantain raw vs. Wafer — In-Depth Nutrition Comparison

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The main differences between plantain raw and wafer

  • Plantain raw is richer in vitamin A, vitamin C, and vitamin B6, yet wafer is richer in iron, copper, vitamin B2, phosphorus, and vitamin B3.
  • Daily need coverage for iron for wafer is 43% higher.
  • Plantain raw contains less saturated fat.
  • Plantain raw has a lower glycemic index than wafer.

Food types used in this article are Plantains, raw and Cookies, chocolate wafers.

Infographic

Plantain raw vs Wafer 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%
Wafer
Wafer
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more PotassiumPotassium +137.6%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +43.2%
Contains more CalciumCalcium +933.3%
Contains more IronIron +568.3%
Contains more CopperCopper +471.6%
Contains more ZincZinc +678.6%
Contains more PhosphorusPhosphorus +288.2%
Contains more SeleniumSelenium +280%

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%
Wafer
Wafer
8
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1766.7%
Contains more Vitamin B6Vitamin B6 +486.3%
Contains more Vitamin EVitamin E +414.3%
Contains more Vitamin B1Vitamin B1 +290.4%
Contains more Vitamin B2Vitamin B2 +392.6%
Contains more Vitamin B3Vitamin B3 +316.6%
Contains more Vitamin B5Vitamin B5 +46.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +242.9%
Contains more FolateFolate +113.6%
~equal in Vitamin D ~0µg
~equal in Choline ~14.3mg

All nutrients comparison - raw data values

Nutrient Plantain raw Wafer DV% diff.
Iron 0.6mg 4.01mg 43%
Copper 0.081mg 0.463mg 42%
Manganese 0.696mg 30%
Polyunsaturated fat 0.069g 4.153g 27%
Sodium 4mg 580mg 25%
Fats 0.37g 14.2g 21%
Vitamin C 18.4mg 0mg 20%
Saturated fat 0.143g 4.241g 19%
Vitamin B6 0.299mg 0.051mg 19%
Calories 122kcal 433kcal 16%
Vitamin B2 0.054mg 0.266mg 16%
Carbs 31.89g 72.7g 14%
Phosphorus 34mg 132mg 14%
Vitamin B3 0.686mg 2.858mg 14%
Vitamin B1 0.052mg 0.203mg 13%
Monounsaturated fat 0.032g 4.865g 12%
Protein 1.3g 6.6g 11%
Zinc 0.14mg 1.09mg 9%
Potassium 499mg 210mg 9%
Selenium 1.5µg 5.7µg 8%
Vitamin A 56µg 3µg 6%
Folate 22µg 47µg 6%
Vitamin E 0.14mg 0.72mg 4%
Magnesium 37mg 53mg 4%
Vitamin B12 0µg 0.09µg 4%
Fiber 2.3g 3.4g 4%
Calcium 3mg 31mg 3%
Caffeine 0mg 10mg 3%
Vitamin B5 0.26mg 0.381mg 2%
Cholesterol 0mg 2mg 1%
Vitamin K 0.7µg 2.4µg 1%
Net carbs 29.59g 69.3g N/A
Sugar 15g 37.43g N/A
Choline 13.5mg 14.3mg 0%
Tryptophan 0.015mg 0.096mg 0%
Threonine 0.034mg 0.22mg 0%
Isoleucine 0.036mg 0.261mg 0%
Leucine 0.059mg 0.447mg 0%
Lysine 0.06mg 0.281mg 0%
Methionine 0.017mg 0.105mg 0%
Phenylalanine 0.044mg 0.308mg 0%
Valine 0.046mg 0.323mg 0%
Histidine 0.064mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g 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
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1350.7%
Contains more ProteinProtein +407.7%
Contains more FatsFats +3737.8%
Contains more CarbsCarbs +128%
Contains more OtherOther +72.4%

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +15103.1%
Contains more Poly. FatPolyunsaturated fat +5918.8%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.