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  6. Plantain raw vs. Wheat

Plantain raw vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and wheat

  • Plantain raw has more vitamin A and vitamin C; however, wheat is higher in selenium, phosphorus, copper, vitamin B3, zinc, iron, vitamin B1, and magnesium.
  • Wheat covers your daily need for selenium, 160% more than plantain raw.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Plantains, raw and Wheat, durum.

Infographic

Plantain raw vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more PotassiumPotassium +15.8%
Contains more MagnesiumMagnesium +289.2%
Contains more CalciumCalcium +1033.3%
Contains more IronIron +486.7%
Contains more CopperCopper +582.7%
Contains more ZincZinc +2871.4%
Contains more PhosphorusPhosphorus +1394.1%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +5860%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +705.8%
Contains more Vitamin B2Vitamin B2 +124.1%
Contains more Vitamin B3Vitamin B3 +882.2%
Contains more Vitamin B5Vitamin B5 +259.6%
Contains more Vitamin B6Vitamin B6 +40.1%
Contains more FolateFolate +95.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Wheat DV% diff.
Selenium 1.5µg 89.4µg 160%
Manganese 3.012mg 131%
Phosphorus 34mg 508mg 68%
Copper 0.081mg 0.553mg 52%
Vitamin B3 0.686mg 6.738mg 38%
Zinc 0.14mg 4.16mg 37%
Iron 0.6mg 3.52mg 37%
Vitamin B1 0.052mg 0.419mg 31%
Magnesium 37mg 144mg 25%
Protein 1.3g 13.68g 25%
Vitamin C 18.4mg 0mg 20%
Vitamin B5 0.26mg 0.935mg 14%
Carbs 31.89g 71.13g 13%
Calories 122kcal 339kcal 11%
Fiber 2.3g 9%
Vitamin B6 0.299mg 0.419mg 9%
Vitamin A 56µg 0µg 6%
Polyunsaturated fat 0.069g 0.978g 6%
Folate 22µg 43µg 5%
Vitamin B2 0.054mg 0.121mg 5%
Fats 0.37g 2.47g 3%
Calcium 3mg 34mg 3%
Choline 13.5mg 2%
Potassium 499mg 431mg 2%
Vitamin K 0.7µg 1%
Saturated fat 0.143g 0.454g 1%
Monounsaturated fat 0.032g 0.344g 1%
Vitamin E 0.14mg 1%
Net carbs 29.59g 71.13g N/A
Sugar 15g N/A
Sodium 4mg 2mg 0%
Tryptophan 0.015mg 0.176mg 0%
Threonine 0.034mg 0.366mg 0%
Isoleucine 0.036mg 0.533mg 0%
Leucine 0.059mg 0.934mg 0%
Lysine 0.06mg 0.303mg 0%
Methionine 0.017mg 0.221mg 0%
Phenylalanine 0.044mg 0.681mg 0%
Valine 0.046mg 0.594mg 0%
Histidine 0.064mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +496.7%
Contains more ProteinProtein +952.3%
Contains more FatsFats +567.6%
Contains more CarbsCarbs +123%
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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -68.5%
Contains more Mono. FatMonounsaturated fat +975%
Contains more Poly. FatPolyunsaturated fat +1317.4%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.