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  6. Plantain raw vs. White bread

Plantain raw vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and white bread?

  • Plantain raw is richer in vitamin A, vitamin C, and vitamin B6, while white bread is higher in vitamin B1, iron, selenium, vitamin B3, folate, and vitamin B2.
  • White bread's daily need coverage for vitamin B1 is 40% higher.
  • Plantain raw is lower in sodium.
  • White bread has a higher glycemic index (73) than plantain raw (37).

We used Plantains, raw and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Plantain raw vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +296%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +4700%
Contains more IronIron +501.7%
Contains more CopperCopper +24.7%
Contains more ZincZinc +428.6%
Contains more PhosphorusPhosphorus +188.2%
Contains more SeleniumSelenium +1366.7%

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%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +243.7%
Contains more Vitamin KVitamin K +250%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin B1Vitamin B1 +925%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +596.8%
Contains more Vitamin B5Vitamin B5 +106.2%
Contains more FolateFolate +404.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Plantain raw White bread DV% diff.
Vitamin B1 0.052mg 0.533mg 40%
Iron 0.6mg 3.61mg 38%
Selenium 1.5µg 22µg 37%
Vitamin B3 0.686mg 4.78mg 26%
Manganese 0.536mg 23%
Folate 22µg 111µg 22%
Sodium 4mg 490mg 21%
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.087mg 16%
Protein 1.3g 8.85g 15%
Vitamin B2 0.054mg 0.243mg 15%
Starch 37.17g 15%
Calcium 3mg 144mg 14%
Potassium 499mg 126mg 11%
Polyunsaturated fat 0.069g 1.602g 10%
Phosphorus 34mg 98mg 9%
Calories 122kcal 266kcal 7%
Vitamin A 56µg 0µg 6%
Vitamin B5 0.26mg 0.536mg 6%
Carbs 31.89g 49.42g 6%
Zinc 0.14mg 0.74mg 5%
Fats 0.37g 3.33g 5%
Saturated fat 0.143g 0.698g 3%
Fructose 2.43g 3%
Magnesium 37mg 23mg 3%
Copper 0.081mg 0.101mg 2%
Fiber 2.3g 2.7g 2%
Vitamin E 0.14mg 0.22mg 1%
Monounsaturated fat 0.032g 0.599g 1%
Net carbs 29.59g 46.72g N/A
Sugar 15g 5.67g N/A
Vitamin K 0.7µg 0.2µg 0%
Trans fat 0g 0.027g N/A
Choline 13.5mg 14.6mg 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +79.2%
Contains more ProteinProtein +580.8%
Contains more FatsFats +800%
Contains more CarbsCarbs +55%
Contains more OtherOther +70.7%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Mono. FatMonounsaturated fat +1771.9%
Contains more Poly. FatPolyunsaturated fat +2221.7%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.