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  6. Cornmeal vs. Plantain raw

Cornmeal vs. Plantain raw — In-Depth Nutrition Comparison

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How are cornmeal and plantain raw different?

  • Cornmeal is higher in iron, folate, vitamin B1, vitamin B3, vitamin B2, selenium, and phosphorus; however, plantain raw is richer in vitamin C, vitamin A, and potassium.
  • Daily need coverage for iron for cornmeal is 47% higher.
  • Cornmeal contains 11 times more vitamin B1 than plantain raw. While cornmeal contains 0.551mg of vitamin B1, plantain raw contains only 0.052mg.
  • Plantain raw has a lower glycemic index (37) than cornmeal (68).

Cornmeal, degermed, enriched, yellow and Plantains, raw are the varieties used in this article.

Infographic

Cornmeal vs Plantain raw 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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%
Contains more IronIron +626.7%
Contains more ZincZinc +371.4%
Contains more PhosphorusPhosphorus +191.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +600%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +251.4%
Contains less SodiumSodium -42.9%
~equal in Calcium ~3mg
~equal in Copper ~0.081mg

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 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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%
Contains more Vitamin B1Vitamin B1 +959.6%
Contains more Vitamin B2Vitamin B2 +607.4%
Contains more Vitamin B3Vitamin B3 +624.2%
Contains more FolateFolate +850%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +409.1%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B6Vitamin B6 +64.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +57%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Plantain raw DV% diff.
Folate 209µg 22µg 47%
Iron 4.36mg 0.6mg 47%
Vitamin B1 0.551mg 0.052mg 42%
Starch 73.3g 30%
Vitamin B3 4.968mg 0.686mg 27%
Vitamin B2 0.382mg 0.054mg 25%
Vitamin C 0mg 18.4mg 20%
Carbs 79.45g 31.89g 16%
Selenium 10.5µg 1.5µg 16%
Protein 7.11g 1.3g 12%
Calories 370kcal 122kcal 12%
Potassium 142mg 499mg 11%
Vitamin B6 0.182mg 0.299mg 9%
Phosphorus 99mg 34mg 9%
Manganese 0.174mg 8%
Fiber 3.9g 2.3g 6%
Zinc 0.66mg 0.14mg 5%
Polyunsaturated fat 0.828g 0.069g 5%
Vitamin A 11µg 56µg 5%
Fats 1.75g 0.37g 2%
Monounsaturated fat 0.39g 0.032g 1%
Choline 8.6mg 13.5mg 1%
Copper 0.076mg 0.081mg 1%
Vitamin K 0µg 0.7µg 1%
Magnesium 32mg 37mg 1%
Net carbs 75.55g 29.59g N/A
Calcium 3mg 3mg 0%
Sugar 1.61g 15g N/A
Sodium 7mg 4mg 0%
Vitamin E 0.12mg 0.14mg 0%
Vitamin B5 0.24mg 0.26mg 0%
Saturated fat 0.22g 0.143g 0%
Tryptophan 0.038mg 0.015mg 0%
Threonine 0.172mg 0.034mg 0%
Isoleucine 0.242mg 0.036mg 0%
Leucine 1.006mg 0.059mg 0%
Lysine 0.105mg 0.06mg 0%
Methionine 0.162mg 0.017mg 0%
Phenylalanine 0.366mg 0.044mg 0%
Valine 0.337mg 0.046mg 0%
Histidine 0.172mg 0.064mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +446.9%
Contains more FatsFats +373%
Contains more CarbsCarbs +149.1%
Contains more WaterWater +483.9%
Contains more OtherOther +127.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +1118.8%
Contains more Poly. FatPolyunsaturated fat +1100%
Contains less Sat. FatSaturated fat -35%

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.