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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
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
Saturated fat:
Sat. Fat
0.143 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.069 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
15%
65%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 14.35g)
Which food is lower in Saturated fat?
Wakame is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Plantain raw contains less Sodium (difference - 868mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)