Plantain vs. Flour — In-Depth Nutrition Comparison
Compare
How are plantains and flour different?
- Plantains are higher in vitamin A, vitamin B6, and vitamin C; however, flour is richer in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, and phosphorus.
- Daily need coverage for vitamin B1 for flour is 62% higher.
- Plantains have a lower glycemic index (37) than flour (72).
Plantains, cooked and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more PotassiumPotassium | +334.6% |
| Contains more CalciumCalcium | +650% |
| Contains more IronIron | +700% |
| Contains more CopperCopper | +118.2% |
| Contains more ZincZinc | +438.5% |
| Contains more PhosphorusPhosphorus | +285.7% |
| Contains less SodiumSodium | -60% |
| Contains more SeleniumSelenium | +2321.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +116.7% |
| Contains more Vitamin B6Vitamin B6 | +445.5% |
| Contains more Vitamin KVitamin K | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +1606.5% |
| Contains more Vitamin B2Vitamin B2 | +850% |
| Contains more Vitamin B3Vitamin B3 | +681% |
| Contains more Vitamin B5Vitamin B5 | +88% |
| Contains more FolateFolate | +603.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.046mg | 0.785mg | 62% |
| Selenium | 1.4µg | 33.9µg | 59% |
| Iron | 0.58mg | 4.64mg | 51% |
| Folate | 26µg | 183µg | 39% |
| Vitamin B2 | 0.052mg | 0.494mg | 34% |
| Vitamin B3 | 0.756mg | 5.904mg | 32% |
| Manganese | 0.682mg | 30% | |
| Protein | 0.79g | 10.33g | 19% |
| Carbs | 31.15g | 76.31g | 15% |
| Vitamin B6 | 0.24mg | 0.044mg | 15% |
| Calories | 116kcal | 364kcal | 12% |
| Vitamin C | 10.9mg | 0mg | 12% |
| Potassium | 465mg | 107mg | 11% |
| Phosphorus | 28mg | 108mg | 11% |
| Copper | 0.066mg | 0.144mg | 9% |
| Zinc | 0.13mg | 0.7mg | 5% |
| Vitamin A | 45µg | 0µg | 5% |
| Vitamin B5 | 0.233mg | 0.438mg | 4% |
| Polyunsaturated fat | 0.033g | 0.413g | 3% |
| Magnesium | 32mg | 22mg | 2% |
| Fiber | 2.3g | 2.7g | 2% |
| Fats | 0.18g | 0.98g | 1% |
| Calcium | 2mg | 15mg | 1% |
| Net carbs | 28.85g | 73.61g | N/A |
| Sugar | 14g | 0.27g | N/A |
| Sodium | 5mg | 2mg | 0% |
| Vitamin E | 0.13mg | 0.06mg | 0% |
| Vitamin K | 0.7µg | 0.3µg | 0% |
| Choline | 12.7mg | 10.4mg | 0% |
| Saturated fat | 0.069g | 0.155g | 0% |
| Monounsaturated fat | 0.015g | 0.087g | 0% |
| Tryptophan | 0.009mg | 0.127mg | 0% |
| Threonine | 0.021mg | 0.281mg | 0% |
| Isoleucine | 0.022mg | 0.357mg | 0% |
| Leucine | 0.036mg | 0.71mg | 0% |
| Lysine | 0.037mg | 0.228mg | 0% |
| Methionine | 0.01mg | 0.183mg | 0% |
| Phenylalanine | 0.027mg | 0.52mg | 0% |
| Valine | 0.028mg | 0.415mg | 0% |
| Histidine | 0.039mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +464.6% |
| Contains more OtherOther | +26.1% |
| Contains more ProteinProtein | +1207.6% |
| Contains more FatsFats | +444.4% |
| Contains more CarbsCarbs | +145% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -55.5% |
| Contains more Mono. FatMonounsaturated fat | +480% |
| Contains more Poly. FatPolyunsaturated fat | +1151.5% |
