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  6. Plantain raw vs. Walnut

Plantain raw vs. Walnut — In-Depth Nutrition Comparison

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Important differences between plantain raw and walnut

  • Plantain raw has more vitamin A and vitamin C; however, walnut has more copper, phosphorus, iron, magnesium, zinc, vitamin B1, and folate.
  • Walnut's daily need coverage for copper is 167% more.
  • Plantain raw has 56 times more vitamin A than walnut. Plantain raw has 1127IU of vitamin A, while walnut has 20IU.
  • Plantain raw is lower in saturated fat.
  • Plantain raw has a higher glycemic index than walnut.

The food varieties used in the comparison are Plantains, raw and Nuts, walnuts, english.

Infographic

Plantain raw vs Walnut 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%
Walnut
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more PotassiumPotassium +13.2%
Contains more MagnesiumMagnesium +327%
Contains more CalciumCalcium +3166.7%
Contains more IronIron +385%
Contains more CopperCopper +1858%
Contains more ZincZinc +2107.1%
Contains more PhosphorusPhosphorus +917.6%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +226.7%

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%
Walnut
Walnut
9
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +1315.4%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +555.8%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +64%
Contains more Vitamin B5Vitamin B5 +119.2%
Contains more Vitamin B6Vitamin B6 +79.6%
Contains more Vitamin KVitamin K +285.7%
Contains more FolateFolate +345.5%
Contains more CholineCholine +190.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Walnut DV% diff.
Polyunsaturated fat 0.069g 47.174g 314%
Copper 0.081mg 1.586mg 167%
Manganese 3.414mg 148%
Fats 0.37g 65.21g 100%
Phosphorus 34mg 346mg 45%
Magnesium 37mg 158mg 29%
Iron 0.6mg 2.91mg 29%
Protein 1.3g 15.23g 28%
Calories 122kcal 654kcal 27%
Saturated fat 0.143g 6.126g 27%
Zinc 0.14mg 3.09mg 27%
Vitamin B1 0.052mg 0.341mg 24%
Monounsaturated fat 0.032g 8.933g 22%
Folate 22µg 98µg 19%
Vitamin C 18.4mg 1.3mg 19%
Vitamin B6 0.299mg 0.537mg 18%
Fiber 2.3g 6.7g 18%
Calcium 3mg 98mg 10%
Vitamin B2 0.054mg 0.15mg 7%
Vitamin A 56µg 1µg 6%
Selenium 1.5µg 4.9µg 6%
Carbs 31.89g 13.71g 6%
Vitamin B5 0.26mg 0.57mg 6%
Choline 13.5mg 39.2mg 5%
Vitamin E 0.14mg 0.7mg 4%
Vitamin B3 0.686mg 1.125mg 3%
Potassium 499mg 441mg 2%
Vitamin K 0.7µg 2.7µg 2%
Net carbs 29.59g 7.01g N/A
Sugar 15g 2.61g N/A
Starch 0.06g 0%
Sodium 4mg 2mg 0%
Tryptophan 0.015mg 0.17mg 0%
Threonine 0.034mg 0.596mg 0%
Isoleucine 0.036mg 0.625mg 0%
Leucine 0.059mg 1.17mg 0%
Lysine 0.06mg 0.424mg 0%
Methionine 0.017mg 0.236mg 0%
Phenylalanine 0.044mg 0.711mg 0%
Valine 0.046mg 0.753mg 0%
Histidine 0.064mg 0.391mg 0%
Fructose 0.09g 0%

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
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +132.6%
Contains more WaterWater +1503.9%
Contains more ProteinProtein +1071.5%
Contains more FatsFats +17524.3%
Contains more OtherOther +53.4%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +27815.6%
Contains more Poly. FatPolyunsaturated fat +68268.1%

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.