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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 C, and Vitamin B6, yet Wafer is richer in Iron, Copper, Vitamin B2, Phosphorus, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Iron from Wafer is 43% higher.
  • Plantain raw contains less Saturated Fat.

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.
Plantain raw
Plantain raw
2
:
8
Wafer
Wafer
Contains more Potassium +137.6%
Contains less Sodium -99.3%
Contains more Calcium +933.3%
Contains more Iron +568.3%
Contains more Magnesium +43.2%
Contains more Phosphorus +288.2%
Contains more Zinc +678.6%
Contains more Copper +471.6%
Contains more Selenium +280%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Potassium +137.6%
Contains less Sodium -99.3%
Contains more Calcium +933.3%
Contains more Iron +568.3%
Contains more Magnesium +43.2%
Contains more Phosphorus +288.2%
Contains more Zinc +678.6%
Contains more Copper +471.6%
Contains more Selenium +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.
Plantain raw
Plantain raw
3
:
8
Wafer
Wafer
Contains more Vitamin A +11170%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +486.3%
Contains more Vitamin E +414.3%
Contains more Vitamin B1 +290.4%
Contains more Vitamin B2 +392.6%
Contains more Vitamin B3 +316.6%
Contains more Vitamin B5 +46.5%
Contains more Folate +113.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +242.9%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +11170%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +486.3%
Contains more Vitamin E +414.3%
Contains more Vitamin B1 +290.4%
Contains more Vitamin B2 +392.6%
Contains more Vitamin B3 +316.6%
Contains more Vitamin B5 +46.5%
Contains more Folate +113.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +242.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
4
Wafer
Wafer
Contains more Water +1350.7%
Contains more Protein +407.7%
Contains more Fats +3737.8%
Contains more Carbs +128%
Contains more Other +72.4%
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Wafer
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 Water +1350.7%
Contains more Protein +407.7%
Contains more Fats +3737.8%
Contains more Carbs +128%
Contains more Other +72.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
2
Wafer
Wafer
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +15103.1%
Contains more Polyunsaturated fat +5918.8%
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +15103.1%
Contains more Polyunsaturated fat +5918.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Wafer
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Wafer Opinion
Net carbs 29.59g 69.3g Wafer
Protein 1.3g 6.6g Wafer
Fats 0.37g 14.2g Wafer
Carbs 31.89g 72.7g Wafer
Calories 122kcal 433kcal Wafer
Sugar 15g 37.43g Plantain raw
Fiber 2.3g 3.4g Wafer
Calcium 3mg 31mg Wafer
Iron 0.6mg 4.01mg Wafer
Magnesium 37mg 53mg Wafer
Phosphorus 34mg 132mg Wafer
Potassium 499mg 210mg Plantain raw
Sodium 4mg 580mg Plantain raw
Zinc 0.14mg 1.09mg Wafer
Copper 0.081mg 0.463mg Wafer
Manganese 0.696mg Wafer
Selenium 1.5µg 5.7µg Wafer
Vitamin A 1127IU 10IU Plantain raw
Vitamin A RAE 56µg 3µg Plantain raw
Vitamin E 0.14mg 0.72mg Wafer
Vitamin C 18.4mg 0mg Plantain raw
Vitamin B1 0.052mg 0.203mg Wafer
Vitamin B2 0.054mg 0.266mg Wafer
Vitamin B3 0.686mg 2.858mg Wafer
Vitamin B5 0.26mg 0.381mg Wafer
Vitamin B6 0.299mg 0.051mg Plantain raw
Folate 22µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 0.7µg 2.4µg Wafer
Tryptophan 0.015mg 0.096mg Wafer
Threonine 0.034mg 0.22mg Wafer
Isoleucine 0.036mg 0.261mg Wafer
Leucine 0.059mg 0.447mg Wafer
Lysine 0.06mg 0.281mg Wafer
Methionine 0.017mg 0.105mg Wafer
Phenylalanine 0.044mg 0.308mg Wafer
Valine 0.046mg 0.323mg Wafer
Histidine 0.064mg 0.128mg Wafer
Cholesterol 0mg 2mg Plantain raw
Saturated Fat 0.143g 4.241g Plantain raw
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 0.032g 4.865g Wafer
Polyunsaturated fat 0.069g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
23%
Plantain raw
22%
Wafer
Minerals Daily Need Coverage Score
15%
Plantain raw
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Plantain raw
Plantain raw is lower in Sugar (difference - 22.43g)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 576mg)
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 4.098g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 24)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.