Plantain raw vs. Zucchini — In-Depth Nutrition Comparison
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The main differences between plantain raw and zucchini
- Plantain raw is richer than zucchini in vitamin A, vitamin B6, potassium, and fiber.
- Daily need coverage for vitamin A for plantain raw is 19% higher.
- Plantain raw contains 6 times more sugar than zucchini. Plantain raw contains 15g of sugar, while zucchini contains 2.5g.
- Zucchini has a lower glycemic index than plantain raw.
Food types used in this article are Plantains, raw and Squash, summer, zucchini, includes skin, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +105.6% |
| Contains more PotassiumPotassium | +91.2% |
| Contains more IronIron | +62.2% |
| Contains more CopperCopper | +52.8% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +650% |
| Contains more CalciumCalcium | +433.3% |
| Contains more ZincZinc | +128.6% |
| Contains more PhosphorusPhosphorus | +11.8% |
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.
| Contains more Vitamin AVitamin A | +460% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin B1Vitamin B1 | +15.6% |
| Contains more Vitamin B3Vitamin B3 | +52.1% |
| Contains more Vitamin B5Vitamin B5 | +27.5% |
| Contains more Vitamin B6Vitamin B6 | +83.4% |
| Contains more CholineCholine | +42.1% |
| Contains more Vitamin B2Vitamin B2 | +74.1% |
| Contains more Vitamin KVitamin K | +514.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
| Contains more FatsFats | +15.6% |
| Contains more CarbsCarbs | +925.4% |
| Contains more OtherOther | +103.5% |
| Contains more WaterWater | +45.2% |
~equal in
Protein
~1.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.143 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.069 g
Saturated fat:
Sat. Fat
0.084 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.091 g
| Contains more Mono. FatMonounsaturated fat | +190.9% |
| Contains less Sat. FatSaturated fat | -41.3% |
| Contains more Poly. FatPolyunsaturated fat | +31.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.299mg | 0.163mg | 10% |
| Carbs | 31.89g | 3.11g | 10% |
| Manganese | 0.177mg | 8% | |
| Potassium | 499mg | 261mg | 7% |
| Calories | 122kcal | 17kcal | 5% |
| Fiber | 2.3g | 1g | 5% |
| Magnesium | 37mg | 18mg | 5% |
| Vitamin A | 56µg | 10µg | 5% |
| Vitamin K | 0.7µg | 4.3µg | 3% |
| Copper | 0.081mg | 0.053mg | 3% |
| Vitamin B2 | 0.054mg | 0.094mg | 3% |
| Iron | 0.6mg | 0.37mg | 3% |
| Zinc | 0.14mg | 0.32mg | 2% |
| Fructose | 1.38g | 2% | |
| Selenium | 1.5µg | 0.2µg | 2% |
| Choline | 13.5mg | 9.5mg | 1% |
| Folate | 22µg | 24µg | 1% |
| Phosphorus | 34mg | 38mg | 1% |
| Calcium | 3mg | 16mg | 1% |
| Vitamin B1 | 0.052mg | 0.045mg | 1% |
| Vitamin B3 | 0.686mg | 0.451mg | 1% |
| Vitamin B5 | 0.26mg | 0.204mg | 1% |
| Vitamin C | 18.4mg | 17.9mg | 1% |
| Protein | 1.3g | 1.21g | 0% |
| Fats | 0.37g | 0.32g | 0% |
| Net carbs | 29.59g | 2.11g | N/A |
| Sugar | 15g | 2.5g | N/A |
| Sodium | 4mg | 8mg | 0% |
| Vitamin E | 0.14mg | 0.12mg | 0% |
| Saturated fat | 0.143g | 0.084g | 0% |
| Monounsaturated fat | 0.032g | 0.011g | 0% |
| Polyunsaturated fat | 0.069g | 0.091g | 0% |
| Tryptophan | 0.015mg | 0.01mg | 0% |
| Threonine | 0.034mg | 0.029mg | 0% |
| Isoleucine | 0.036mg | 0.044mg | 0% |
| Leucine | 0.059mg | 0.071mg | 0% |
| Lysine | 0.06mg | 0.067mg | 0% |
| Methionine | 0.017mg | 0.018mg | 0% |
| Phenylalanine | 0.044mg | 0.043mg | 0% |
| Valine | 0.046mg | 0.054mg | 0% |
| Histidine | 0.064mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
15%
12%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 12.5g)
Which food is lower in Saturated fat?
Zucchini is lower in Saturated fat (difference - 0.059g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Plantain raw contains less Sodium (difference - 4mg)
Which food is cheaper?
Plantain raw is cheaper (difference - $0.4)
Which food is richer in vitamins?
Plantain raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.