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  6. Crackers vs. Plantain raw

Crackers vs. Plantain raw — In-Depth Nutrition Comparison

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What are the main differences between crackers and plantain raw?

  • Crackers are richer in vitamin K, iron, vitamin B2, phosphorus, vitamin B1, and vitamin B3, while plantain raw is higher in vitamin A and vitamin C.
  • Crackers' daily need coverage for vitamin K is 57% higher.
  • Plantain raw has 182 times less sodium than crackers. Crackers have 726mg of sodium, while plantain raw has 4mg.
  • Crackers have a higher glycemic index (63) than plantain raw (37).

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

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 CalciumCalcium +3900%
Contains more IronIron +571.7%
Contains more CopperCopper +28.4%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +629.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +346.7%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +322.9%
Contains less SodiumSodium -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.
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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +2064.3%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +744.4%
Contains more Vitamin B3Vitamin B3 +534.4%
Contains more Vitamin B5Vitamin B5 +60.4%
Contains more Vitamin KVitamin K +9800%
Contains more FolateFolate +318.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +374.6%
Contains more CholineCholine +40.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Plantain raw DV% diff.
Polyunsaturated fat 13.137g 0.069g 87%
Vitamin K 69.3µg 0.7µg 57%
Iron 4.03mg 0.6mg 43%
Fats 26.43g 0.37g 40%
Vitamin B2 0.456mg 0.054mg 31%
Sodium 726mg 4mg 31%
Phosphorus 248mg 34mg 31%
Vitamin B1 0.416mg 0.052mg 30%
Saturated fat 5.562g 0.143g 25%
Vitamin B3 4.352mg 0.686mg 23%
Manganese 0.491mg 21%
Starch 49.69g 20%
Vitamin C 0mg 18.4mg 20%
Vitamin E 3.03mg 0.14mg 19%
Calories 510kcal 122kcal 19%
Vitamin B6 0.063mg 0.299mg 18%
Folate 92µg 22µg 18%
Monounsaturated fat 6.553g 0.032g 16%
Calcium 120mg 3mg 12%
Potassium 118mg 499mg 11%
Protein 6.64g 1.3g 11%
Carbs 61.3g 31.89g 10%
Selenium 6.7µg 1.5µg 9%
Vitamin A 0µg 56µg 6%
Magnesium 18mg 37mg 5%
Copper 0.104mg 0.081mg 3%
Zinc 0.49mg 0.14mg 3%
Vitamin B5 0.417mg 0.26mg 3%
Choline 9.6mg 13.5mg 1%
Net carbs 59g 29.59g N/A
Sugar 8.18g 15g N/A
Fiber 2.3g 2.3g 0%
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.015mg 0%
Threonine 0.193mg 0.034mg 0%
Isoleucine 0.246mg 0.036mg 0%
Leucine 0.471mg 0.059mg 0%
Lysine 0.103mg 0.06mg 0%
Methionine 0.112mg 0.017mg 0%
Phenylalanine 0.331mg 0.044mg 0%
Valine 0.294mg 0.046mg 0%
Histidine 0.145mg 0.064mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +410.8%
Contains more FatsFats +7043.2%
Contains more CarbsCarbs +92.2%
Contains more OtherOther +114.7%
Contains more WaterWater +1979%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +20378.1%
Contains more Poly. FatPolyunsaturated fat +18939.1%
Contains less Sat. FatSaturated fat -97.4%

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. Crackers - 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.