Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Wild rice raw

Plantain raw vs. Wild rice raw — In-Depth Nutrition Comparison

Compare

A recap on differences between Plantain raw and Wild rice raw

  • Plantain raw is higher in Vitamin C, yet Wild rice raw is higher in Phosphorus, Zinc, Copper, Vitamin B3, Magnesium, Folate, Iron, Vitamin B5, and Vitamin B2.
  • Wild rice raw covers your daily Phosphorus needs 57% more than Plantain raw.

Food varieties used in this article are Plantains, raw and Wild rice, raw.

Infographic

Plantain raw vs Wild rice raw 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.
Plantain raw
Plantain raw
2
:
8
Wild rice raw
Wild rice raw
Contains more Potassium +16.9%
Contains less Sodium -42.9%
Contains more Calcium +600%
Contains more Iron +226.7%
Contains more Magnesium +378.4%
Contains more Phosphorus +1173.5%
Contains more Zinc +4157.1%
Contains more Copper +546.9%
Contains more Selenium +86.7%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Potassium +16.9%
Contains less Sodium -42.9%
Contains more Calcium +600%
Contains more Iron +226.7%
Contains more Magnesium +378.4%
Contains more Phosphorus +1173.5%
Contains more Zinc +4157.1%
Contains more Copper +546.9%
Contains more Selenium +86.7%

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.
Plantain raw
Plantain raw
2
:
8
Wild rice raw
Wild rice raw
Contains more Vitamin A +5831.6%
Contains more Vitamin C +∞%
Contains more Vitamin E +485.7%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B2 +385.2%
Contains more Vitamin B3 +881.5%
Contains more Vitamin B5 +313.1%
Contains more Vitamin B6 +30.8%
Contains more Folate +331.8%
Contains more Vitamin K +171.4%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +5831.6%
Contains more Vitamin C +∞%
Contains more Vitamin E +485.7%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B2 +385.2%
Contains more Vitamin B3 +881.5%
Contains more Vitamin B5 +313.1%
Contains more Vitamin B6 +30.8%
Contains more Folate +331.8%
Contains more Vitamin K +171.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
4
Wild rice raw
Wild rice raw
Contains more Water +741.2%
Contains more Protein +1033.1%
Contains more Fats +191.9%
Contains more Carbs +134.9%
Contains more Other +31.9%
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Water +741.2%
Contains more Protein +1033.1%
Contains more Fats +191.9%
Contains more Carbs +134.9%
Contains more Other +31.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
2
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +396.9%
Contains more Polyunsaturated fat +879.7%
Equal in Saturated Fat - 0.156
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +396.9%
Contains more Polyunsaturated fat +879.7%
Equal in Saturated Fat - 0.156

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Wild rice raw
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Wild rice raw Opinion
Net carbs 29.59g 68.7g Wild rice raw
Protein 1.3g 14.73g Wild rice raw
Fats 0.37g 1.08g Wild rice raw
Carbs 31.89g 74.9g Wild rice raw
Calories 122kcal 357kcal Wild rice raw
Sugar 15g 2.5g Wild rice raw
Fiber 2.3g 6.2g Wild rice raw
Calcium 3mg 21mg Wild rice raw
Iron 0.6mg 1.96mg Wild rice raw
Magnesium 37mg 177mg Wild rice raw
Phosphorus 34mg 433mg Wild rice raw
Potassium 499mg 427mg Plantain raw
Sodium 4mg 7mg Plantain raw
Zinc 0.14mg 5.96mg Wild rice raw
Copper 0.081mg 0.524mg Wild rice raw
Manganese 1.329mg Wild rice raw
Selenium 1.5µg 2.8µg Wild rice raw
Vitamin A 1127IU 19IU Plantain raw
Vitamin A RAE 56µg 1µg Plantain raw
Vitamin E 0.14mg 0.82mg Wild rice raw
Vitamin C 18.4mg 0mg Plantain raw
Vitamin B1 0.052mg 0.115mg Wild rice raw
Vitamin B2 0.054mg 0.262mg Wild rice raw
Vitamin B3 0.686mg 6.733mg Wild rice raw
Vitamin B5 0.26mg 1.074mg Wild rice raw
Vitamin B6 0.299mg 0.391mg Wild rice raw
Folate 22µg 95µg Wild rice raw
Vitamin K 0.7µg 1.9µg Wild rice raw
Tryptophan 0.015mg 0.179mg Wild rice raw
Threonine 0.034mg 0.469mg Wild rice raw
Isoleucine 0.036mg 0.618mg Wild rice raw
Leucine 0.059mg 1.018mg Wild rice raw
Lysine 0.06mg 0.629mg Wild rice raw
Methionine 0.017mg 0.438mg Wild rice raw
Phenylalanine 0.044mg 0.721mg Wild rice raw
Valine 0.046mg 0.858mg Wild rice raw
Histidine 0.064mg 0.384mg Wild rice raw
Saturated Fat 0.143g 0.156g Plantain raw
Monounsaturated Fat 0.032g 0.159g Wild rice raw
Polyunsaturated fat 0.069g 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
23%
Plantain raw
39%
Wild rice raw
Minerals Daily Need Coverage Score
15%
Plantain raw
96%
Wild rice raw

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 12.5g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.