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  6. Plantain raw vs. Watercress

Plantain raw vs. Watercress — In-Depth Nutrition Comparison

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How are plantain raw and watercress different?

  • Plantain raw is richer in vitamin B6 and fiber, while watercress is higher in vitamin K, vitamin A, vitamin C, calcium, vitamin E, and vitamin B2.
  • Watercress covers your daily need for vitamin K, 208% more than plantain raw.
  • Plantain raw contains 5 times more fiber than watercress. Plantain raw contains 2.3g of fiber, while watercress contains 0.5g.

Plantains, raw and Watercress, raw types were used in this article.

Infographic

Plantain raw vs Watercress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +76.2%
Contains more PotassiumPotassium +51.2%
Contains more IronIron +200%
Contains more ZincZinc +27.3%
Contains less SodiumSodium -90.2%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +3900%
Contains more PhosphorusPhosphorus +76.5%
~equal in Copper ~0.077mg

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%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +243%
Contains more Vitamin B6Vitamin B6 +131.8%
Contains more FolateFolate +144.4%
Contains more CholineCholine +50%
Contains more Vitamin CVitamin C +133.7%
Contains more Vitamin AVitamin A +185.7%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin KVitamin K +35614.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Watercress DV% diff.
Vitamin K 0.7µg 250µg 208%
Vitamin C 18.4mg 43mg 27%
Vitamin B6 0.299mg 0.129mg 13%
Vitamin A 56µg 160µg 12%
Calcium 3mg 120mg 12%
Manganese 0.244mg 11%
Carbs 31.89g 1.29g 10%
Fiber 2.3g 0.5g 7%
Calories 122kcal 11kcal 6%
Vitamin E 0.14mg 1mg 6%
Iron 0.6mg 0.2mg 5%
Vitamin B2 0.054mg 0.12mg 5%
Potassium 499mg 330mg 5%
Magnesium 37mg 21mg 4%
Phosphorus 34mg 60mg 4%
Vitamin B3 0.686mg 0.2mg 3%
Folate 22µg 9µg 3%
Vitamin B1 0.052mg 0.09mg 3%
Sodium 4mg 41mg 2%
Protein 1.3g 2.3g 2%
Selenium 1.5µg 0.9µg 1%
Vitamin B5 0.26mg 0.31mg 1%
Choline 13.5mg 9mg 1%
Saturated fat 0.143g 0.027g 1%
Fats 0.37g 0.1g 0%
Net carbs 29.59g 0.79g N/A
Sugar 15g 0.2g N/A
Copper 0.081mg 0.077mg 0%
Zinc 0.14mg 0.11mg 0%
Monounsaturated fat 0.032g 0.008g 0%
Polyunsaturated fat 0.069g 0.035g 0%
Tryptophan 0.015mg 0.03mg 0%
Threonine 0.034mg 0.133mg 0%
Isoleucine 0.036mg 0.093mg 0%
Leucine 0.059mg 0.166mg 0%
Lysine 0.06mg 0.134mg 0%
Methionine 0.017mg 0.02mg 0%
Phenylalanine 0.044mg 0.114mg 0%
Valine 0.046mg 0.137mg 0%
Histidine 0.064mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +270%
Contains more CarbsCarbs +2372.1%
Contains more ProteinProtein +76.9%
Contains more WaterWater +45.7%
~equal in Other ~1.2g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +97.1%
Contains less Sat. FatSaturated fat -81.1%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.