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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

Plantain raw vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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.
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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%
~equal in Vitamin C ~17.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

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
3% 95%
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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
45% 6% 49%
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.
Plantain raw Zucchini
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Zucchini 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?

ok
ok
is better in case of low diet
Plantain raw Zucchini
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
15%
Zucchini
Minerals Daily Need Coverage Score
15%
Plantain raw
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 12.5g)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.059g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 4mg)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.4)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
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.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.