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  6. Minestrone vs. Plantain raw

Minestrone vs. Plantain raw — In-Depth Nutrition Comparison

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What are the differences between minestrone and plantain raw?

  • Plantain raw is richer than minestrone in vitamin C, vitamin B6, potassium, magnesium, and fiber.
  • Plantain raw's daily need coverage for vitamin C is 20% more.
  • Minestrone has 64 times more sodium than plantain raw. While minestrone has 254mg of sodium, plantain raw has only 4mg.

We used Soup, minestrone, canned, prepared with equal volume water and Plantains, raw types in this article.

Infographic

Minestrone 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% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 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 more CalciumCalcium +366.7%
Contains more ZincZinc +121.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +1133.3%
Contains more PotassiumPotassium +283.8%
Contains more IronIron +57.9%
Contains more CopperCopper +58.8%
Contains more PhosphorusPhosphorus +47.8%
Contains less SodiumSodium -98.4%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
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 CVitamin C +3580%
Contains more Vitamin AVitamin A +14.3%
Contains more Vitamin B1Vitamin B1 +136.4%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +75.4%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B6Vitamin B6 +629.3%
Contains more FolateFolate +46.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Minestrone Plantain raw DV% diff.
Vitamin C 0.5mg 18.4mg 20%
Vitamin B6 0.041mg 0.299mg 20%
Potassium 130mg 499mg 11%
Sodium 254mg 4mg 11%
Carbs 4.66g 31.89g 9%
Fiber 0.4g 2.3g 8%
Magnesium 3mg 37mg 8%
Manganese 0.152mg 7%
Calories 34kcal 122kcal 4%
Polyunsaturated fat 0.46g 0.069g 3%
Vitamin B2 0.018mg 0.054mg 3%
Vitamin B1 0.022mg 0.052mg 3%
Selenium 1.5µg 3%
Copper 0.051mg 0.081mg 3%
Iron 0.38mg 0.6mg 3%
Choline 13.5mg 2%
Zinc 0.31mg 0.14mg 2%
Vitamin B5 0.14mg 0.26mg 2%
Vitamin B3 0.391mg 0.686mg 2%
Folate 15µg 22µg 2%
Phosphorus 23mg 34mg 2%
Protein 1.77g 1.3g 1%
Vitamin K 0.7µg 1%
Fats 1.04g 0.37g 1%
Calcium 14mg 3mg 1%
Monounsaturated fat 0.29g 0.032g 1%
Vitamin A 49µg 56µg 1%
Vitamin E 0.14mg 1%
Net carbs 4.26g 29.59g N/A
Cholesterol 1mg 0mg 0%
Sugar 15g N/A
Saturated fat 0.23g 0.143g 0%
Tryptophan 0.013mg 0.015mg 0%
Threonine 0.043mg 0.034mg 0%
Isoleucine 0.054mg 0.036mg 0%
Leucine 0.098mg 0.059mg 0%
Lysine 0.076mg 0.06mg 0%
Methionine 0.018mg 0.017mg 0%
Phenylalanine 0.064mg 0.044mg 0%
Valine 0.074mg 0.046mg 0%
Histidine 0.03mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 +36.2%
Contains more FatsFats +181.1%
Contains more WaterWater +39.9%
Contains more CarbsCarbs +584.3%
~equal in Other ~1.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 +806.3%
Contains more Poly. FatPolyunsaturated fat +566.7%
Contains less Sat. FatSaturated fat -37.8%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.