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  6. Mixed nuts vs. Plantain raw

Mixed nuts vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between mixed nuts and plantain raw

  • Mixed nuts are richer in copper, phosphorus, selenium, vitamin E, magnesium, vitamin B3, zinc, and iron, yet plantain raw is richer in vitamin A.
  • Daily need coverage for copper for mixed nuts is 92% higher.
  • Mixed nuts contain 61 times more saturated fat than plantain raw. Mixed nuts contain 8.711g of saturated fat, while plantain raw contains 0.143g.
  • Mixed nuts have a lower glycemic index than plantain raw.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Plantains, raw.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 MagnesiumMagnesium +518.9%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +26.7%
Contains more IronIron +335%
Contains more CopperCopper +1019.8%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +1241.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2160%
Contains less SodiumSodium -20%

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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +5485.7%
Contains more Vitamin B1Vitamin B1 +263.5%
Contains more Vitamin B2Vitamin B2 +263%
Contains more Vitamin B3Vitamin B3 +1023.8%
Contains more Vitamin B5Vitamin B5 +338.5%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more Vitamin KVitamin K +714.3%
Contains more FolateFolate +277.3%
Contains more CholineCholine +285.2%
Contains more Vitamin CVitamin C +3580%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Plantain raw DV% diff.
Polyunsaturated fat 14.612g 0.069g 97%
Copper 0.907mg 0.081mg 92%
Manganese 2.04mg 89%
Fats 53.95g 0.37g 82%
Monounsaturated fat 28.488g 0.032g 71%
Phosphorus 456mg 34mg 60%
Selenium 33.9µg 1.5µg 59%
Vitamin E 7.82mg 0.14mg 51%
Magnesium 229mg 37mg 46%
Vitamin B3 7.709mg 0.686mg 44%
Saturated fat 8.711g 0.143g 39%
Protein 20.04g 1.3g 37%
Zinc 3.36mg 0.14mg 29%
Iron 2.61mg 0.6mg 25%
Calories 607kcal 122kcal 24%
Vitamin C 0.5mg 18.4mg 20%
Fiber 7g 2.3g 19%
Vitamin B5 1.14mg 0.26mg 18%
Folate 83µg 22µg 15%
Vitamin B1 0.189mg 0.052mg 11%
Vitamin B2 0.196mg 0.054mg 11%
Calcium 117mg 3mg 11%
Choline 52mg 13.5mg 7%
Vitamin A 0µg 56µg 6%
Carbs 21.05g 31.89g 4%
Potassium 632mg 499mg 4%
Vitamin B6 0.352mg 0.299mg 4%
Vitamin K 5.7µg 0.7µg 4%
Starch 4.2g 2%
Net carbs 14.05g 29.59g N/A
Sugar 4.15g 15g N/A
Sodium 5mg 4mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.015mg 0%
Threonine 0.703mg 0.034mg 0%
Isoleucine 0.826mg 0.036mg 0%
Leucine 1.656mg 0.059mg 0%
Lysine 0.782mg 0.06mg 0%
Methionine 0.283mg 0.017mg 0%
Phenylalanine 1.182mg 0.044mg 0%
Valine 1.001mg 0.046mg 0%
Histidine 0.572mg 0.064mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +1441.5%
Contains more FatsFats +14481.1%
Contains more OtherOther +148.3%
Contains more CarbsCarbs +51.5%
Contains more WaterWater +3038.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +88925%
Contains more Poly. FatPolyunsaturated fat +21076.8%
Contains less Sat. FatSaturated fat -98.4%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.