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  6. Egg white vs. Plantain raw

Egg white vs. Plantain raw — In-Depth Nutrition Comparison

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Differences between Egg white and Plantain raw

  • Egg white has more Selenium, and Vitamin B2, while Plantain raw has more Vitamin B6, Vitamin C, Potassium, Fiber, Iron, Copper, and Vitamin A RAE.
  • Egg white's daily need coverage for Selenium is 34% higher.
  • Plantain raw contains 42 times less Sodium than Egg white. Egg white contains 166mg of Sodium, while Plantain raw contains 4mg.

The food types used in this comparison are Egg, white, raw, fresh and Plantains, raw.

Infographic

Egg white 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.
Egg white
Egg white
3
:
7
Plantain raw
Plantain raw
Contains more Calcium +133.3%
Contains more Selenium +1233.3%
Contains more Iron +650%
Contains more Magnesium +236.4%
Contains more Phosphorus +126.7%
Contains more Potassium +206.1%
Contains less Sodium -97.6%
Contains more Zinc +366.7%
Contains more Copper +252.2%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
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 +133.3%
Contains more Selenium +1233.3%
Contains more Iron +650%
Contains more Magnesium +236.4%
Contains more Phosphorus +126.7%
Contains more Potassium +206.1%
Contains less Sodium -97.6%
Contains more Zinc +366.7%
Contains more Copper +252.2%

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.
Egg white
Egg white
2
:
9
Plantain raw
Plantain raw
Contains more Vitamin B2 +713%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1200%
Contains more Vitamin B3 +553.3%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +5880%
Contains more Folate +450%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
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 B2 +713%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1200%
Contains more Vitamin B3 +553.3%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +5880%
Contains more Folate +450%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
2
:
3
Plantain raw
Plantain raw
Contains more Protein +738.5%
Contains more Water +34.1%
Contains more Fats +117.6%
Contains more Carbs +4268.5%
Contains more Other +84.1%
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +738.5%
Contains more Water +34.1%
Contains more Fats +117.6%
Contains more Carbs +4268.5%
Contains more Other +84.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Plantain raw Opinion
Net carbs 0.73g 29.59g Plantain raw
Protein 10.9g 1.3g Egg white
Fats 0.17g 0.37g Plantain raw
Carbs 0.73g 31.89g Plantain raw
Calories 52kcal 122kcal Plantain raw
Fructose 0.07g Egg white
Sugar 0.71g 15g Egg white
Fiber 0g 2.3g Plantain raw
Calcium 7mg 3mg Egg white
Iron 0.08mg 0.6mg Plantain raw
Magnesium 11mg 37mg Plantain raw
Phosphorus 15mg 34mg Plantain raw
Potassium 163mg 499mg Plantain raw
Sodium 166mg 4mg Plantain raw
Zinc 0.03mg 0.14mg Plantain raw
Copper 0.023mg 0.081mg Plantain raw
Manganese 0.011mg Egg white
Selenium 20µg 1.5µg Egg white
Vitamin A 0IU 1127IU Plantain raw
Vitamin A RAE 0µg 56µg Plantain raw
Vitamin E 0mg 0.14mg Plantain raw
Vitamin C 0mg 18.4mg Plantain raw
Vitamin B1 0.004mg 0.052mg Plantain raw
Vitamin B2 0.439mg 0.054mg Egg white
Vitamin B3 0.105mg 0.686mg Plantain raw
Vitamin B5 0.19mg 0.26mg Plantain raw
Vitamin B6 0.005mg 0.299mg Plantain raw
Folate 4µg 22µg Plantain raw
Vitamin B12 0.09µg 0µg Egg white
Vitamin K 0µg 0.7µg Plantain raw
Tryptophan 0.125mg 0.015mg Egg white
Threonine 0.449mg 0.034mg Egg white
Isoleucine 0.661mg 0.036mg Egg white
Leucine 1.016mg 0.059mg Egg white
Lysine 0.806mg 0.06mg Egg white
Methionine 0.399mg 0.017mg Egg white
Phenylalanine 0.686mg 0.044mg Egg white
Valine 0.809mg 0.046mg Egg white
Histidine 0.29mg 0.064mg Egg white
Saturated Fat 0g 0.143g Egg white
Monounsaturated Fat 0g 0.032g Plantain raw
Polyunsaturated fat 0g 0.069g Plantain raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white 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
11%
Egg white
23%
Plantain raw
Minerals Daily Need Coverage Score
17%
Egg white
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 162mg)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $1)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 14.29g)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.