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  6. Margarine vs. Plantain raw

Margarine vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between margarine and plantain raw

  • Margarine is richer in vitamin K, vitamin E, and vitamin A, yet plantain raw is richer in vitamin B6, vitamin C, potassium, fiber, copper, and magnesium.
  • Daily need coverage for vitamin K for margarine is 77% higher.
  • Margarine contains 106 times more saturated fat than plantain raw. Margarine contains 15.189g of saturated fat, while plantain raw contains 0.143g.
  • Margarine has a lower glycemic index than plantain raw.

Food types used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Plantains, raw.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +1133.3%
Contains more PotassiumPotassium +2672.2%
Contains more IronIron +900%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +580%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~3mg
~equal in Manganese ~mg

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 +1362.5%
Contains more Vitamin EVitamin E +6328.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +13185.7%
Contains more Vitamin CVitamin C +9100%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +45.9%
Contains more Vitamin B3Vitamin B3 +2882.6%
Contains more Vitamin B6Vitamin B6 +3222.2%
Contains more FolateFolate +2100%
~equal in Vitamin D ~0µg
~equal in Choline ~13.5mg

All nutrients comparison - raw data values

Nutrient Margarine Plantain raw DV% diff.
Polyunsaturated fat 24.302g 0.069g 162%
Fats 80.71g 0.37g 124%
Monounsaturated fat 38.877g 0.032g 97%
Vitamin A 819µg 56µg 85%
Vitamin K 93µg 0.7µg 77%
Saturated fat 15.189g 0.143g 68%
Vitamin E 9mg 0.14mg 59%
Calories 717kcal 122kcal 30%
Vitamin B6 0.009mg 0.299mg 22%
Vitamin C 0.2mg 18.4mg 20%
Potassium 18mg 499mg 14%
Carbs 0.7g 31.89g 10%
Fiber 0g 2.3g 9%
Copper 0mg 0.081mg 9%
Magnesium 3mg 37mg 8%
Iron 0.06mg 0.6mg 7%
Vitamin B5 0.26mg 5%
Folate 1µg 22µg 5%
Vitamin B12 0.1µg 0µg 4%
Vitamin B3 0.023mg 0.686mg 4%
Vitamin B1 0.01mg 0.052mg 4%
Phosphorus 5mg 34mg 4%
Selenium 0µg 1.5µg 3%
Protein 0.16g 1.3g 2%
Vitamin B2 0.037mg 0.054mg 1%
Zinc 0mg 0.14mg 1%
Net carbs 0.7g 29.59g N/A
Calcium 3mg 3mg 0%
Sugar 0g 15g N/A
Sodium 2mg 4mg 0%
Trans fat 14.89g 0g N/A
Choline 12.4mg 13.5mg 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +21713.5%
Contains more OtherOther +64.7%
Contains more ProteinProtein +712.5%
Contains more CarbsCarbs +4455.7%
Contains more WaterWater +295.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +121390.6%
Contains more Poly. FatPolyunsaturated fat +35120.3%
Contains less Sat. FatSaturated fat -99.1%

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.