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  6. Goat cheese vs. Plantain raw

Goat cheese vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between Goat cheese and Plantain raw

  • Goat cheese is richer in Copper, Phosphorus, Vitamin B2, Vitamin A RAE, and Calcium, yet Plantain raw is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Saturated Fat from Goat cheese is 102% higher.

Food types used in this article are Cheese, goat, semisoft type and Plantains, raw.

Infographic

Goat cheese 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.
Goat cheese
Goat cheese
7
:
3
Plantain raw
Plantain raw
Contains more Calcium +9833.3%
Contains more Iron +170%
Contains more Phosphorus +1002.9%
Contains more Zinc +371.4%
Contains more Copper +596.3%
Contains more Selenium +153.3%
Contains more Magnesium +27.6%
Contains more Potassium +215.8%
Contains less Sodium -99%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
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 +9833.3%
Contains more Iron +170%
Contains more Phosphorus +1002.9%
Contains more Zinc +371.4%
Contains more Copper +596.3%
Contains more Selenium +153.3%
Contains more Magnesium +27.6%
Contains more Potassium +215.8%
Contains less Sodium -99%

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.
Goat cheese
Goat cheese
8
:
4
Plantain raw
Plantain raw
Contains more Vitamin A +29.9%
Contains more Vitamin E +85.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B2 +1151.9%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +257.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +398.3%
Contains more Folate +1000%
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
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 A +29.9%
Contains more Vitamin E +85.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B2 +1151.9%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +257.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +398.3%
Contains more Folate +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Plantain raw
Plantain raw
Contains more Protein +1560%
Contains more Fats +7964.9%
Contains more Other +153.4%
Contains more Carbs +26475%
Contains more Water +43.4%
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +1560%
Contains more Fats +7964.9%
Contains more Other +153.4%
Contains more Carbs +26475%
Contains more Water +43.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
2
:
1
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +21175%
Contains more Polyunsaturated fat +927.5%
Contains less Saturated Fat -99.3%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 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 +21175%
Contains more Polyunsaturated fat +927.5%
Contains less Saturated Fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat cheese Plantain raw Opinion
Net carbs 0.12g 29.59g Plantain raw
Protein 21.58g 1.3g Goat cheese
Fats 29.84g 0.37g Goat cheese
Carbs 0.12g 31.89g Plantain raw
Calories 364kcal 122kcal Goat cheese
Sugar 0.12g 15g Goat cheese
Fiber 0g 2.3g Plantain raw
Calcium 298mg 3mg Goat cheese
Iron 1.62mg 0.6mg Goat cheese
Magnesium 29mg 37mg Plantain raw
Phosphorus 375mg 34mg Goat cheese
Potassium 158mg 499mg Plantain raw
Sodium 415mg 4mg Plantain raw
Zinc 0.66mg 0.14mg Goat cheese
Copper 0.564mg 0.081mg Goat cheese
Manganese 0.093mg Goat cheese
Selenium 3.8µg 1.5µg Goat cheese
Vitamin A 1464IU 1127IU Goat cheese
Vitamin A RAE 407µg 56µg Goat cheese
Vitamin E 0.26mg 0.14mg Goat cheese
Vitamin D 22IU 0IU Goat cheese
Vitamin D 0.5µg 0µg Goat cheese
Vitamin C 0mg 18.4mg Plantain raw
Vitamin B1 0.072mg 0.052mg Goat cheese
Vitamin B2 0.676mg 0.054mg Goat cheese
Vitamin B3 1.148mg 0.686mg Goat cheese
Vitamin B5 0.19mg 0.26mg Plantain raw
Vitamin B6 0.06mg 0.299mg Plantain raw
Folate 2µg 22µg Plantain raw
Vitamin B12 0.22µg 0µg Goat cheese
Vitamin K 2.5µg 0.7µg Goat cheese
Tryptophan 0.227mg 0.015mg Goat cheese
Threonine 0.805mg 0.034mg Goat cheese
Isoleucine 0.893mg 0.036mg Goat cheese
Leucine 1.861mg 0.059mg Goat cheese
Lysine 1.549mg 0.06mg Goat cheese
Methionine 0.575mg 0.017mg Goat cheese
Phenylalanine 0.859mg 0.044mg Goat cheese
Valine 1.485mg 0.046mg Goat cheese
Histidine 0.589mg 0.064mg Goat cheese
Cholesterol 79mg 0mg Plantain raw
Saturated Fat 20.639g 0.143g Plantain raw
Monounsaturated Fat 6.808g 0.032g Goat cheese
Polyunsaturated fat 0.709g 0.069g Goat cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese 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
30%
Goat cheese
23%
Plantain raw
Minerals Daily Need Coverage Score
64%
Goat cheese
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 411mg)
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 20.496g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 14.88g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.