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  6. Edam vs. Plantain raw

Edam vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between edam and plantain raw

  • Edam is higher in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium, yet plantain raw is higher in vitamin C.
  • Edam covers your daily saturated fat needs 87% more than plantain raw.
  • The amount of cholesterol in plantain raw is lower.

Food varieties used in this article are Cheese, edam and Plantains, raw.

Infographic

Edam 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.
Edam
Edam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
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 +24266.7%
Contains more ZincZinc +2578.6%
Contains more PhosphorusPhosphorus +1476.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +866.7%
Contains more MagnesiumMagnesium +23.3%
Contains more PotassiumPotassium +165.4%
Contains more IronIron +36.4%
Contains more CopperCopper +125%
Contains less SodiumSodium -99.5%

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.
Edam
Edam
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 0% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +333.9%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +620.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +228.6%
Contains more CholineCholine +14.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more Vitamin B3Vitamin B3 +736.6%
Contains more Vitamin B6Vitamin B6 +293.4%
Contains more FolateFolate +37.5%
~equal in Vitamin B5 ~0.26mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 +1822.3%
Contains more FatsFats +7413.5%
Contains more OtherOther +263.8%
Contains more CarbsCarbs +2130.1%
Contains more WaterWater +57.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +25290.6%
Contains more Poly. FatPolyunsaturated fat +863.8%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edam Plantain raw DV% diff.
Saturated fat 17.572g 0.143g 79%
Calcium 731mg 3mg 73%
Phosphorus 536mg 34mg 72%
Vitamin B12 1.54µg 0µg 64%
Protein 24.99g 1.3g 47%
Fats 27.8g 0.37g 42%
Sodium 812mg 4mg 35%
Zinc 3.75mg 0.14mg 33%
Cholesterol 89mg 0mg 30%
Vitamin B2 0.389mg 0.054mg 26%
Selenium 14.5µg 1.5µg 24%
Vitamin A 243µg 56µg 21%
Vitamin C 0mg 18.4mg 20%
Monounsaturated fat 8.125g 0.032g 20%
Vitamin B6 0.076mg 0.299mg 17%
Calories 357kcal 122kcal 12%
Carbs 1.43g 31.89g 10%
Fiber 0g 2.3g 9%
Potassium 188mg 499mg 9%
Copper 0.036mg 0.081mg 5%
Vitamin B3 0.082mg 0.686mg 4%
Polyunsaturated fat 0.665g 0.069g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Magnesium 30mg 37mg 2%
Folate 16µg 22µg 2%
Iron 0.44mg 0.6mg 2%
Vitamin B1 0.037mg 0.052mg 1%
Vitamin K 2.3µg 0.7µg 1%
Vitamin E 0.24mg 0.14mg 1%
Net carbs 1.43g 29.59g N/A
Sugar 1.43g 15g N/A
Manganese 0.011mg 0%
Vitamin B5 0.281mg 0.26mg 0%
Choline 15.4mg 13.5mg 0%
Tryptophan 0.352mg 0.015mg 0%
Threonine 0.932mg 0.034mg 0%
Isoleucine 1.308mg 0.036mg 0%
Leucine 2.57mg 0.059mg 0%
Lysine 2.66mg 0.06mg 0%
Methionine 0.721mg 0.017mg 0%
Phenylalanine 1.434mg 0.044mg 0%
Valine 1.81mg 0.046mg 0%
Histidine 1.034mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edam Plantain raw
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
34%
Edam
18%
Plantain raw
Minerals Daily Need Coverage Score
80%
Edam
15%
Plantain raw

Comparison summary

Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 808mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 17.429g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2.6)
Which food is lower in Sugar?
Edam
Edam is lower in Sugar (difference - 13.57g)
Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (difference - 10)
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.
Which food is richer in vitamins?
?
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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.