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  6. Mustard vs. Plantain raw

Mustard vs. Plantain raw — In-Depth Nutrition Comparison

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Summary of differences between mustard and plantain raw

  • Mustard has more selenium, iron, phosphorus, vitamin B1, and fiber; however, plantain raw is higher in vitamin A, vitamin C, vitamin B6, and potassium.
  • Mustard covers your daily need for selenium, 58% more than plantain raw.
  • Mustard has 276 times more sodium than plantain raw. While mustard has 1104mg of sodium, plantain raw has only 4mg.

These are the specific foods used in this comparison Mustard, prepared, yellow and Plantains, raw.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +29.7%
Contains more CalciumCalcium +2000%
Contains more IronIron +168.3%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +217.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2133.3%
Contains more PotassiumPotassium +228.3%
Contains less SodiumSodium -99.6%
~equal in Copper ~0.081mg

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 +157.1%
Contains more Vitamin B1Vitamin B1 +240.4%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +65.9%
Contains more Vitamin CVitamin C +6033.3%
Contains more Vitamin AVitamin A +1020%
Contains more Vitamin B3Vitamin B3 +21.4%
Contains more Vitamin B6Vitamin B6 +327.1%
Contains more FolateFolate +214.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Plantain raw DV% diff.
Selenium 33.5µg 1.5µg 58%
Sodium 1104mg 4mg 48%
Vitamin C 0.3mg 18.4mg 20%
Vitamin B6 0.07mg 0.299mg 18%
Manganese 0.422mg 18%
Iron 1.61mg 0.6mg 13%
Phosphorus 108mg 34mg 11%
Vitamin B1 0.177mg 0.052mg 10%
Potassium 152mg 499mg 10%
Carbs 5.83g 31.89g 9%
Fiber 4g 2.3g 7%
Vitamin A 5µg 56µg 6%
Calcium 63mg 3mg 6%
Protein 3.74g 1.3g 5%
Zinc 0.64mg 0.14mg 5%
Monounsaturated fat 2.182g 0.032g 5%
Polyunsaturated fat 0.774g 0.069g 5%
Fats 3.34g 0.37g 5%
Folate 7µg 22µg 4%
Magnesium 48mg 37mg 3%
Calories 60kcal 122kcal 3%
Choline 22.4mg 13.5mg 2%
Vitamin K 1.4µg 0.7µg 1%
Vitamin B3 0.565mg 0.686mg 1%
Vitamin B2 0.07mg 0.054mg 1%
Vitamin E 0.36mg 0.14mg 1%
Copper 0.074mg 0.081mg 1%
Net carbs 1.83g 29.59g N/A
Sugar 0.92g 15g N/A
Starch 0.64g 0%
Vitamin B5 0.254mg 0.26mg 0%
Trans fat 0.009g 0g N/A
Saturated fat 0.214g 0.143g 0%
Tryptophan 0.009mg 0.015mg 0%
Threonine 0.167mg 0.034mg 0%
Isoleucine 0.146mg 0.036mg 0%
Leucine 0.292mg 0.059mg 0%
Lysine 0.264mg 0.06mg 0%
Methionine 0.076mg 0.017mg 0%
Phenylalanine 0.161mg 0.044mg 0%
Valine 0.189mg 0.046mg 0%
Histidine 0.119mg 0.064mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +187.7%
Contains more FatsFats +802.7%
Contains more WaterWater +28.2%
Contains more OtherOther +190.5%
Contains more CarbsCarbs +447%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +6718.8%
Contains more Poly. FatPolyunsaturated fat +1021.7%
Contains less Sat. FatSaturated fat -33.2%

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.