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Plantain raw vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and wakame?

  • Plantain raw is richer in vitamin B6, vitamin C, and vitamin A, while wakame is higher in folate, copper, iron, magnesium, calcium, and vitamin B2.
  • Wakame's daily need coverage for folate is 44% higher.
  • Wakame has 150 times less vitamin B6 than plantain raw. Plantain raw has 0.299mg of vitamin B6, while wakame has 0.002mg.
  • Plantain raw is lower in sodium.

We used Plantains, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Plantain raw vs Wakame 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%
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +898%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +189.2%
Contains more CalciumCalcium +4900%
Contains more IronIron +263.3%
Contains more CopperCopper +250.6%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +135.3%

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%
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +513.3%
Contains more Vitamin AVitamin A +211.1%
Contains more Vitamin B6Vitamin B6 +14850%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +325.9%
Contains more Vitamin B3Vitamin B3 +133.2%
Contains more Vitamin B5Vitamin B5 +168.1%
Contains more Vitamin KVitamin K +657.1%
Contains more FolateFolate +790.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

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
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more CarbsCarbs +248.9%
Contains more ProteinProtein +133.1%
Contains more FatsFats +73%
Contains more WaterWater +22.5%
Contains more OtherOther +520.7%

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
Wakame
3
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +81.3%
Contains more Poly. FatPolyunsaturated fat +215.9%
~equal in Saturated fat ~0.13g

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 Wakame
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Wakame DV% diff.
Manganese 1.4mg 61%
Folate 22µg 196µg 44%
Sodium 4mg 872mg 38%
Vitamin B6 0.299mg 0.002mg 23%
Copper 0.081mg 0.284mg 23%
Iron 0.6mg 2.18mg 20%
Vitamin C 18.4mg 3mg 17%
Magnesium 37mg 107mg 17%
Calcium 3mg 150mg 15%
Vitamin B2 0.054mg 0.23mg 14%
Potassium 499mg 50mg 13%
Vitamin B5 0.26mg 0.697mg 9%
Carbs 31.89g 9.14g 8%
Fiber 2.3g 0.5g 7%
Phosphorus 34mg 80mg 7%
Vitamin E 0.14mg 1mg 6%
Vitamin B3 0.686mg 1.6mg 6%
Vitamin A 56µg 18µg 4%
Vitamin K 0.7µg 5.3µg 4%
Calories 122kcal 45kcal 4%
Protein 1.3g 3.03g 3%
Zinc 0.14mg 0.38mg 2%
Polyunsaturated fat 0.069g 0.218g 1%
Vitamin B1 0.052mg 0.06mg 1%
Selenium 1.5µg 0.7µg 1%
Fats 0.37g 0.64g 0%
Net carbs 29.59g 8.64g N/A
Sugar 15g 0.65g N/A
Choline 13.5mg 13.9mg 0%
Saturated fat 0.143g 0.13g 0%
Monounsaturated fat 0.032g 0.058g 0%
Tryptophan 0.015mg 0.035mg 0%
Threonine 0.034mg 0.165mg 0%
Isoleucine 0.036mg 0.087mg 0%
Leucine 0.059mg 0.257mg 0%
Lysine 0.06mg 0.112mg 0%
Methionine 0.017mg 0.063mg 0%
Phenylalanine 0.044mg 0.112mg 0%
Valine 0.046mg 0.209mg 0%
Histidine 0.064mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Plantain raw
26%
Wakame
Minerals Daily Need Coverage Score
15%
Plantain raw
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 14.35g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 868mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.