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  6. Plantain raw vs. Yam

Plantain raw vs. Yam — In-Depth Nutrition Comparison

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How are plantain raw and yam different?

  • Plantain raw is richer in vitamin A, while yam is higher in copper, potassium, and fiber.
  • Plantain raw covers your daily need for vitamin A, 20% more than yam.
  • Plantain raw contains 30 times more sugar than yam. Plantain raw contains 15g of sugar, while yam contains 0.5g.
  • Yam has a higher glycemic index (51) than plantain raw (37).

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

Infographic

Plantain raw vs Yam 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%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +76.2%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +114.3%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +63.5%
Contains more CopperCopper +119.8%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +61.8%
~equal in Iron ~0.54mg

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%
Yam
Yam
5
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B2Vitamin B2 +68.8%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +115.4%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin KVitamin K +228.6%
Contains more CholineCholine +22.2%
~equal in Vitamin C ~17.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.293mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Plantain raw Yam DV% diff.
Manganese 0.397mg 17%
Copper 0.081mg 0.178mg 11%
Potassium 499mg 816mg 9%
Fiber 2.3g 4.1g 7%
Vitamin B1 0.052mg 0.112mg 5%
Vitamin A 56µg 7µg 5%
Magnesium 37mg 21mg 4%
Phosphorus 34mg 55mg 3%
Vitamin B2 0.054mg 0.032mg 2%
Vitamin E 0.14mg 0.35mg 1%
Vitamin B3 0.686mg 0.552mg 1%
Zinc 0.14mg 0.24mg 1%
Vitamin B5 0.26mg 0.314mg 1%
Iron 0.6mg 0.54mg 1%
Calcium 3mg 17mg 1%
Carbs 31.89g 27.88g 1%
Vitamin K 0.7µg 2.3µg 1%
Vitamin C 18.4mg 17.1mg 1%
Choline 13.5mg 16.5mg 1%
Selenium 1.5µg 0.7µg 1%
Calories 122kcal 118kcal 0%
Protein 1.3g 1.53g 0%
Fats 0.37g 0.17g 0%
Net carbs 29.59g 23.78g N/A
Sugar 15g 0.5g N/A
Sodium 4mg 9mg 0%
Vitamin B6 0.299mg 0.293mg 0%
Folate 22µg 23µg 0%
Saturated fat 0.143g 0.037g 0%
Monounsaturated fat 0.032g 0.006g 0%
Polyunsaturated fat 0.069g 0.076g 0%
Tryptophan 0.015mg 0.012mg 0%
Threonine 0.034mg 0.054mg 0%
Isoleucine 0.036mg 0.052mg 0%
Leucine 0.059mg 0.096mg 0%
Lysine 0.06mg 0.059mg 0%
Methionine 0.017mg 0.021mg 0%
Phenylalanine 0.044mg 0.071mg 0%
Valine 0.046mg 0.062mg 0%
Histidine 0.064mg 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +117.6%
Contains more CarbsCarbs +14.4%
Contains more OtherOther +41.5%
Contains more ProteinProtein +17.7%
~equal in Water ~69.6g

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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +433.3%
Contains less Sat. FatSaturated fat -74.1%
Contains more Poly. FatPolyunsaturated fat +10.1%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.