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  6. Plantain raw vs. Wild rice raw

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

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A recap on differences between plantain raw and wild rice raw

  • Plantain raw is higher in vitamin A and vitamin C, yet wild rice raw is higher in phosphorus, zinc, copper, vitamin B3, magnesium, folate, iron, and vitamin B5.
  • Wild rice raw covers your daily phosphorus needs 57% more than plantain raw.
  • The glycemic index of plantain raw is lower.

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.
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more PotassiumPotassium +16.9%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +378.4%
Contains more CalciumCalcium +600%
Contains more IronIron +226.7%
Contains more CopperCopper +546.9%
Contains more ZincZinc +4157.1%
Contains more PhosphorusPhosphorus +1173.5%
Contains more SeleniumSelenium +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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin EVitamin E +485.7%
Contains more Vitamin B1Vitamin B1 +121.2%
Contains more Vitamin B2Vitamin B2 +385.2%
Contains more Vitamin B3Vitamin B3 +881.5%
Contains more Vitamin B5Vitamin B5 +313.1%
Contains more Vitamin B6Vitamin B6 +30.8%
Contains more Vitamin KVitamin K +171.4%
Contains more FolateFolate +331.8%
Contains more CholineCholine +159.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Wild rice raw DV% diff.
Manganese 1.329mg 58%
Phosphorus 34mg 433mg 57%
Zinc 0.14mg 5.96mg 53%
Copper 0.081mg 0.524mg 49%
Vitamin B3 0.686mg 6.733mg 38%
Magnesium 37mg 177mg 33%
Protein 1.3g 14.73g 27%
Vitamin C 18.4mg 0mg 20%
Folate 22µg 95µg 18%
Iron 0.6mg 1.96mg 17%
Vitamin B5 0.26mg 1.074mg 16%
Vitamin B2 0.054mg 0.262mg 16%
Fiber 2.3g 6.2g 16%
Carbs 31.89g 74.9g 14%
Calories 122kcal 357kcal 12%
Vitamin B6 0.299mg 0.391mg 7%
Vitamin A 56µg 1µg 6%
Vitamin B1 0.052mg 0.115mg 5%
Vitamin E 0.14mg 0.82mg 5%
Polyunsaturated fat 0.069g 0.676g 4%
Choline 13.5mg 35mg 4%
Potassium 499mg 427mg 2%
Calcium 3mg 21mg 2%
Selenium 1.5µg 2.8µg 2%
Vitamin K 0.7µg 1.9µg 1%
Fats 0.37g 1.08g 1%
Net carbs 29.59g 68.7g N/A
Sugar 15g 2.5g N/A
Sodium 4mg 7mg 0%
Saturated fat 0.143g 0.156g 0%
Monounsaturated fat 0.032g 0.159g 0%
Tryptophan 0.015mg 0.179mg 0%
Threonine 0.034mg 0.469mg 0%
Isoleucine 0.036mg 0.618mg 0%
Leucine 0.059mg 1.018mg 0%
Lysine 0.06mg 0.629mg 0%
Methionine 0.017mg 0.438mg 0%
Phenylalanine 0.044mg 0.721mg 0%
Valine 0.046mg 0.858mg 0%
Histidine 0.064mg 0.384mg 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
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 WaterWater +741.2%
Contains more ProteinProtein +1033.1%
Contains more FatsFats +191.9%
Contains more CarbsCarbs +134.9%
Contains more OtherOther +31.9%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +396.9%
Contains more Poly. FatPolyunsaturated fat +879.7%
~equal in Saturated fat ~0.156g

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.