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  6. Corn raw vs. Plantain raw

Corn raw vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between corn raw and plantain raw

  • Corn raw is richer in vitamin B5, vitamin B1, phosphorus, and vitamin B3, yet plantain raw is richer in vitamin A, vitamin B6, vitamin C, and potassium.
  • Daily need coverage for vitamin A for plantain raw is 19% higher.
  • Corn raw contains 3 times more vitamin B1 than plantain raw. Corn raw contains 0.155mg of vitamin B1, while plantain raw contains 0.052mg.
  • Plantain raw has a lower glycemic index than corn raw.

Food types used in this article are Corn, sweet, yellow, raw and Plantains, raw.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 ZincZinc +228.6%
Contains more PhosphorusPhosphorus +161.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +84.8%
Contains more IronIron +15.4%
Contains more CopperCopper +50%
Contains less SodiumSodium -73.3%
Contains more SeleniumSelenium +150%
~equal in Magnesium ~37mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 B1Vitamin B1 +198.1%
Contains more Vitamin B3Vitamin B3 +158%
Contains more Vitamin B5Vitamin B5 +175.8%
Contains more FolateFolate +90.9%
Contains more CholineCholine +70.4%
Contains more Vitamin CVitamin C +170.6%
Contains more Vitamin AVitamin A +522.2%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B6Vitamin B6 +221.5%
Contains more Vitamin KVitamin K +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Plantain raw DV% diff.
Vitamin B6 0.093mg 0.299mg 16%
Vitamin C 6.8mg 18.4mg 13%
Vitamin B5 0.717mg 0.26mg 9%
Vitamin B1 0.155mg 0.052mg 9%
Phosphorus 89mg 34mg 8%
Potassium 270mg 499mg 7%
Manganese 0.163mg 7%
Vitamin B3 1.77mg 0.686mg 7%
Folate 42µg 22µg 5%
Vitamin A 9µg 56µg 5%
Carbs 18.7g 31.89g 4%
Protein 3.27g 1.3g 4%
Copper 0.054mg 0.081mg 3%
Zinc 0.46mg 0.14mg 3%
Polyunsaturated fat 0.487g 0.069g 3%
Fructose 1.94g 2%
Choline 23mg 13.5mg 2%
Selenium 0.6µg 1.5µg 2%
Calories 86kcal 122kcal 2%
Starch 5.7g 2%
Fats 1.35g 0.37g 2%
Fiber 2g 2.3g 1%
Iron 0.52mg 0.6mg 1%
Saturated fat 0.325g 0.143g 1%
Monounsaturated fat 0.432g 0.032g 1%
Net carbs 16.7g 29.59g N/A
Magnesium 37mg 37mg 0%
Calcium 2mg 3mg 0%
Sugar 6.26g 15g N/A
Sodium 15mg 4mg 0%
Vitamin E 0.07mg 0.14mg 0%
Vitamin B2 0.055mg 0.054mg 0%
Vitamin K 0.3µg 0.7µg 0%
Tryptophan 0.023mg 0.015mg 0%
Threonine 0.129mg 0.034mg 0%
Isoleucine 0.129mg 0.036mg 0%
Leucine 0.348mg 0.059mg 0%
Lysine 0.137mg 0.06mg 0%
Methionine 0.067mg 0.017mg 0%
Phenylalanine 0.15mg 0.044mg 0%
Valine 0.185mg 0.046mg 0%
Histidine 0.089mg 0.064mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +151.5%
Contains more FatsFats +264.9%
Contains more WaterWater +16.5%
Contains more CarbsCarbs +70.5%
Contains more OtherOther +84.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 +1250%
Contains more Poly. FatPolyunsaturated fat +605.8%
Contains less Sat. FatSaturated fat -56%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.