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Plantain raw vs. Yolk — In-Depth Nutrition Comparison

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Important differences between plantain raw and yolk

  • Plantain raw has less choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin B2, vitamin D, and folate.
  • Yolk's daily need coverage for cholesterol is 362% more.
  • Plantain raw is lower in saturated fat.
  • Plantain raw has a higher glycemic index than yolk.

The food varieties used in the comparison are Plantains, raw and Egg, yolk, raw, fresh.

Infographic

Plantain raw vs Yolk 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%
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +640%
Contains more PotassiumPotassium +357.8%
Contains less SodiumSodium -91.7%
Contains more CalciumCalcium +4200%
Contains more IronIron +355%
Contains more ZincZinc +1542.9%
Contains more PhosphorusPhosphorus +1047.1%
Contains more SeleniumSelenium +3633.3%
~equal in Copper ~0.077mg

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%
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +2758.3%
Contains more Vitamin AVitamin A +580.4%
Contains more Vitamin EVitamin E +1742.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +238.5%
Contains more Vitamin B2Vitamin B2 +877.8%
Contains more Vitamin B5Vitamin B5 +1050%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +563.6%
Contains more CholineCholine +5975.6%
~equal in Vitamin K ~0.7µg

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
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +788.3%
Contains more WaterWater +24.8%
Contains more ProteinProtein +1120%
Contains more FatsFats +7073%
Contains more OtherOther +46.6%

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +36581.3%
Contains more Poly. FatPolyunsaturated fat +5992.8%

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 Yolk
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Plantain raw Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 13.5mg 820.2mg 147%
Selenium 1.5µg 56µg 99%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 0.26mg 2.99mg 55%
Phosphorus 34mg 390mg 51%
Saturated fat 0.143g 9.551g 43%
Fats 0.37g 26.54g 40%
Vitamin B2 0.054mg 0.528mg 36%
Vitamin A 56µg 381µg 36%
Folate 22µg 146µg 31%
Monounsaturated fat 0.032g 11.738g 29%
Protein 1.3g 15.86g 29%
Polyunsaturated fat 0.069g 4.204g 28%
Vitamin D 0µg 5.4µg 27%
Iron 0.6mg 2.73mg 27%
Vitamin D 0IU 218IU 27%
Zinc 0.14mg 2.3mg 20%
Vitamin C 18.4mg 0mg 20%
Vitamin E 0.14mg 2.58mg 16%
Calcium 3mg 129mg 13%
Potassium 499mg 109mg 11%
Calories 122kcal 322kcal 10%
Vitamin B1 0.052mg 0.176mg 10%
Fiber 2.3g 0g 9%
Carbs 31.89g 3.59g 9%
Magnesium 37mg 5mg 8%
Vitamin B3 0.686mg 0.024mg 4%
Vitamin B6 0.299mg 0.35mg 4%
Manganese 0.055mg 2%
Sodium 4mg 48mg 2%
Net carbs 29.59g 3.59g N/A
Sugar 15g 0.56g N/A
Copper 0.081mg 0.077mg 0%
Vitamin K 0.7µg 0.7µg 0%
Tryptophan 0.015mg 0.177mg 0%
Threonine 0.034mg 0.687mg 0%
Isoleucine 0.036mg 0.866mg 0%
Leucine 0.059mg 1.399mg 0%
Lysine 0.06mg 1.217mg 0%
Methionine 0.017mg 0.378mg 0%
Phenylalanine 0.044mg 0.681mg 0%
Valine 0.046mg 0.949mg 0%
Histidine 0.064mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Plantain raw
114%
Yolk
Minerals Daily Need Coverage Score
15%
Plantain raw
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 14.44g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 9.408g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.