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  6. Plantain raw vs. Yogurt

Plantain raw vs. Yogurt — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and yogurt

  • Plantain raw has more vitamin A, vitamin C, vitamin B6, potassium, and fiber; however, yogurt is higher in vitamin B12, vitamin B2, selenium, phosphorus, and calcium.
  • Yogurt covers your daily need for vitamin B12, 31% more than plantain raw.
  • The glycemic index of plantain raw is higher.

These are the specific foods used in this comparison Plantains, raw and Yogurt, Greek, plain, nonfat.

Infographic

Plantain raw vs Yogurt 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%
Yogurt
Yogurt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +253.9%
Contains more IronIron +757.1%
Contains more CopperCopper +376.5%
Contains less SodiumSodium -88.9%
Contains more CalciumCalcium +3566.7%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +297.1%
Contains more SeleniumSelenium +546.7%

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%
Yogurt
Yogurt
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +126.1%
Contains more Vitamin B3Vitamin B3 +229.8%
Contains more Vitamin B6Vitamin B6 +374.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +214.3%
Contains more Vitamin B2Vitamin B2 +414.8%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Vitamin C 18.4mg 0mg 20%
Protein 1.3g 10.19g 18%
Vitamin B6 0.299mg 0.063mg 18%
Vitamin B2 0.054mg 0.278mg 17%
Selenium 1.5µg 9.7µg 15%
Phosphorus 34mg 135mg 14%
Potassium 499mg 141mg 11%
Calcium 3mg 110mg 11%
Carbs 31.89g 3.6g 9%
Fiber 2.3g 0g 9%
Iron 0.6mg 0.07mg 7%
Copper 0.081mg 0.017mg 7%
Magnesium 37mg 11mg 6%
Vitamin A 56µg 1µg 6%
Folate 22µg 7µg 4%
Vitamin B3 0.686mg 0.208mg 3%
Calories 122kcal 59kcal 3%
Zinc 0.14mg 0.52mg 3%
Vitamin B1 0.052mg 0.023mg 2%
Cholesterol 0mg 5mg 2%
Vitamin E 0.14mg 0.01mg 1%
Sodium 4mg 36mg 1%
Vitamin B5 0.26mg 0.331mg 1%
Vitamin K 0.7µg 0µg 1%
Fats 0.37g 0.39g 0%
Net carbs 29.59g 3.6g N/A
Sugar 15g 3.24g N/A
Manganese 0.009mg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.143g 0.117g 0%
Choline 13.5mg 15.1mg 0%
Monounsaturated fat 0.032g 0.053g 0%
Polyunsaturated fat 0.069g 0.012g 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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +785.8%
Contains more OtherOther +61.1%
Contains more ProteinProtein +683.8%
Contains more WaterWater +30.4%
~equal in Fats ~0.39g

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
Yogurt
Yogurt
2
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Poly. FatPolyunsaturated fat +475%
Contains less Sat. FatSaturated fat -18.2%
Contains more Mono. FatMonounsaturated fat +65.6%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.