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  6. Cracker vs. Plantain raw

Cracker vs. Plantain raw — In-Depth Nutrition Comparison

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What are the main differences between Cracker and Plantain raw?

  • Cracker is richer in Vitamin K, Iron, Vitamin B2, Phosphorus, Vitamin B1, Vitamin B3, and Vitamin E , while Plantain raw is higher in Vitamin C.
  • Cracker's daily need coverage for Vitamin K is 57% higher.
  • Plantain raw has 182 times less Sodium than Cracker. Cracker has 726mg of Sodium, while Plantain raw has 4mg.

We used Crackers, standard snack-type, regular and Plantains, raw types in this comparison.

Infographic

Cracker 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.
Cracker
Cracker
7
:
3
Plantain raw
Plantain raw
Contains more Calcium +3900%
Contains more Iron +571.7%
Contains more Phosphorus +629.4%
Contains more Zinc +250%
Contains more Copper +28.4%
Contains more Selenium +346.7%
Contains more Magnesium +105.6%
Contains more Potassium +322.9%
Contains less Sodium -99.4%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +3900%
Contains more Iron +571.7%
Contains more Phosphorus +629.4%
Contains more Zinc +250%
Contains more Copper +28.4%
Contains more Selenium +346.7%
Contains more Magnesium +105.6%
Contains more Potassium +322.9%
Contains less Sodium -99.4%

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.
Cracker
Cracker
7
:
3
Plantain raw
Plantain raw
Contains more Vitamin E +2064.3%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +744.4%
Contains more Vitamin B3 +534.4%
Contains more Vitamin B5 +60.4%
Contains more Folate +318.2%
Contains more Vitamin K +9800%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +374.6%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +2064.3%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +744.4%
Contains more Vitamin B3 +534.4%
Contains more Vitamin B5 +60.4%
Contains more Folate +318.2%
Contains more Vitamin K +9800%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +374.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cracker
Cracker
4
:
1
Plantain raw
Plantain raw
Contains more Protein +410.8%
Contains more Fats +7043.2%
Contains more Carbs +92.2%
Contains more Other +114.7%
Contains more Water +1979%
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +410.8%
Contains more Fats +7043.2%
Contains more Carbs +92.2%
Contains more Other +114.7%
Contains more Water +1979%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cracker
Cracker
2
:
1
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +20378.1%
Contains more Polyunsaturated fat +18939.1%
Contains less Saturated Fat -97.4%
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +20378.1%
Contains more Polyunsaturated fat +18939.1%
Contains less Saturated Fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cracker Plantain raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cracker Plantain raw Opinion
Net carbs 59g 29.59g Cracker
Protein 6.64g 1.3g Cracker
Fats 26.43g 0.37g Cracker
Carbs 61.3g 31.89g Cracker
Calories 510kcal 122kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g 15g Cracker
Fiber 2.3g 2.3g
Calcium 120mg 3mg Cracker
Iron 4.03mg 0.6mg Cracker
Magnesium 18mg 37mg Plantain raw
Phosphorus 248mg 34mg Cracker
Potassium 118mg 499mg Plantain raw
Sodium 726mg 4mg Plantain raw
Zinc 0.49mg 0.14mg Cracker
Copper 0.104mg 0.081mg Cracker
Manganese 0.491mg Cracker
Selenium 6.7µg 1.5µg Cracker
Vitamin A 0IU 1127IU Plantain raw
Vitamin A RAE 0µg 56µg Plantain raw
Vitamin E 3.03mg 0.14mg Cracker
Vitamin C 0mg 18.4mg Plantain raw
Vitamin B1 0.416mg 0.052mg Cracker
Vitamin B2 0.456mg 0.054mg Cracker
Vitamin B3 4.352mg 0.686mg Cracker
Vitamin B5 0.417mg 0.26mg Cracker
Vitamin B6 0.063mg 0.299mg Plantain raw
Folate 92µg 22µg Cracker
Vitamin K 69.3µg 0.7µg Cracker
Tryptophan 0.084mg 0.015mg Cracker
Threonine 0.193mg 0.034mg Cracker
Isoleucine 0.246mg 0.036mg Cracker
Leucine 0.471mg 0.059mg Cracker
Lysine 0.103mg 0.06mg Cracker
Methionine 0.112mg 0.017mg Cracker
Phenylalanine 0.331mg 0.044mg Cracker
Valine 0.294mg 0.046mg Cracker
Histidine 0.145mg 0.064mg Cracker
Trans Fat 1.076g 0g Plantain raw
Saturated Fat 5.562g 0.143g Plantain raw
Monounsaturated Fat 6.553g 0.032g Cracker
Polyunsaturated fat 13.137g 0.069g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cracker Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
53%
Cracker
23%
Plantain raw
Minerals Daily Need Coverage Score
56%
Cracker
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 722mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 5.419g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 26)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cracker
Cracker is lower in Sugar (difference - 6.82g)
Which food is richer in minerals?
Cracker
Cracker is relatively richer in minerals
Which food is richer in vitamins?
Cracker
Cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.