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  6. Plantain raw vs. Waffle

Plantain raw vs. Waffle — In-Depth Nutrition Comparison

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The main differences between plantain raw and waffle

  • Plantain raw is richer in vitamin C, vitamin B6, and vitamin A, yet waffle is richer in selenium, calcium, vitamin B2, phosphorus, and iron.
  • Daily need coverage for selenium for waffle is 81% higher.
  • Plantain raw contains 46 times more vitamin C than waffle. Plantain raw contains 18.4mg of vitamin C, while waffle contains 0.4mg.
  • Plantain raw contains less sodium.
  • Plantain raw has a lower glycemic index than waffle.

Food types used in this article are Plantains, raw and Waffles, plain, prepared from recipe.

Infographic

Plantain raw vs Waffle 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%
Waffle
Waffle
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +213.8%
Contains more CopperCopper +30.6%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +8400%
Contains more IronIron +285%
Contains more ZincZinc +385.7%
Contains more PhosphorusPhosphorus +458.8%
Contains more SeleniumSelenium +2980%

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%
Waffle
Waffle
7
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +4500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +433.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +16.1%
Contains more Vitamin B1Vitamin B1 +405.8%
Contains more Vitamin B2Vitamin B2 +542.6%
Contains more Vitamin B3Vitamin B3 +202.2%
Contains more Vitamin B5Vitamin B5 +86.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +109.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Plantain raw Waffle DV% diff.
Selenium 1.5µg 46.2µg 81%
Polyunsaturated fat 0.069g 6.785g 45%
Calcium 3mg 255mg 25%
Vitamin B2 0.054mg 0.347mg 23%
Cholesterol 0mg 69mg 23%
Sodium 4mg 511mg 22%
Phosphorus 34mg 190mg 22%
Iron 0.6mg 2.31mg 21%
Fats 0.37g 14.1g 21%
Vitamin C 18.4mg 0.4mg 20%
Vitamin B6 0.299mg 0.056mg 19%
Vitamin B1 0.052mg 0.263mg 18%
Protein 1.3g 7.9g 13%
Saturated fat 0.143g 2.866g 12%
Manganese 0.265mg 12%
Potassium 499mg 159mg 10%
Vitamin B12 0µg 0.25µg 10%
Monounsaturated fat 0.032g 3.521g 9%
Fiber 2.3g 9%
Vitamin B3 0.686mg 2.073mg 9%
Calories 122kcal 291kcal 8%
Folate 22µg 46µg 6%
Zinc 0.14mg 0.68mg 5%
Vitamin B5 0.26mg 0.485mg 5%
Magnesium 37mg 19mg 4%
Copper 0.081mg 0.062mg 2%
Choline 13.5mg 2%
Vitamin E 0.14mg 1%
Vitamin A 56µg 65µg 1%
Vitamin K 0.7µg 1%
Net carbs 29.59g 32.9g N/A
Carbs 31.89g 32.9g 0%
Sugar 15g N/A
Tryptophan 0.015mg 0.099mg 0%
Threonine 0.034mg 0.289mg 0%
Isoleucine 0.036mg 0.362mg 0%
Leucine 0.059mg 0.63mg 0%
Lysine 0.06mg 0.384mg 0%
Methionine 0.017mg 0.179mg 0%
Phenylalanine 0.044mg 0.395mg 0%
Valine 0.046mg 0.409mg 0%
Histidine 0.064mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g 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
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +55.4%
Contains more ProteinProtein +507.7%
Contains more FatsFats +3710.8%
Contains more OtherOther +167.2%
~equal in Carbs ~32.9g

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +10903.1%
Contains more Poly. FatPolyunsaturated fat +9733.3%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.