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  6. Oatmeal vs. Plantain raw

Oatmeal vs. Plantain raw — In-Depth Nutrition Comparison

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Significant differences between oatmeal and plantain raw

  • Oatmeal has more iron, vitamin B1, vitamin B3, vitamin B2, calcium, selenium, and phosphorus; however, plantain raw is richer in vitamin C, vitamin A, and potassium.
  • Oatmeal covers your daily iron needs 67% more than plantain raw.
  • Plantain raw has 27 times less calcium than oatmeal. Oatmeal has 80mg of calcium, while plantain raw has 3mg.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of plantain raw is 37.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Plantains, raw.

Infographic

Oatmeal vs Plantain raw infographic
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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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +2566.7%
Contains more IronIron +893.3%
Contains more ZincZinc +342.9%
Contains more PhosphorusPhosphorus +126.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +42.3%
Contains more PotassiumPotassium +718%
Contains more CopperCopper +22.7%
Contains less SodiumSodium -91.8%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 +132.1%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +298.1%
Contains more Vitamin B3Vitamin B3 +341%
Contains more Vitamin B5Vitamin B5 +21.9%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +75%
Contains more CholineCholine +187.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.299mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Plantain raw DV% diff.
Iron 5.96mg 0.6mg 67%
Manganese 0.558mg 24%
Vitamin C 0mg 18.4mg 20%
Vitamin B1 0.26mg 0.052mg 17%
Vitamin B3 3.025mg 0.686mg 15%
Potassium 61mg 499mg 13%
Vitamin B2 0.215mg 0.054mg 12%
Calcium 80mg 3mg 8%
Vitamin A 130µg 56µg 8%
Carbs 11.67g 31.89g 7%
Phosphorus 77mg 34mg 6%
Folate 44µg 22µg 6%
Selenium 5µg 1.5µg 6%
Zinc 0.62mg 0.14mg 4%
Starch 10.37g 4%
Calories 68kcal 122kcal 3%
Magnesium 26mg 37mg 3%
Sodium 49mg 4mg 2%
Polyunsaturated fat 0.426g 0.069g 2%
Copper 0.066mg 0.081mg 2%
Fats 1.36g 0.37g 2%
Choline 4.7mg 13.5mg 2%
Protein 2.37g 1.3g 2%
Fiber 1.7g 2.3g 2%
Vitamin B5 0.317mg 0.26mg 1%
Vitamin B6 0.29mg 0.299mg 1%
Monounsaturated fat 0.391g 0.032g 1%
Net carbs 9.97g 29.59g N/A
Sugar 0.46g 15g N/A
Vitamin E 0.07mg 0.14mg 0%
Vitamin K 0.4µg 0.7µg 0%
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.143g 0%
Tryptophan 0.04mg 0.015mg 0%
Threonine 0.083mg 0.034mg 0%
Isoleucine 0.105mg 0.036mg 0%
Leucine 0.2mg 0.059mg 0%
Lysine 0.135mg 0.06mg 0%
Methionine 0.04mg 0.017mg 0%
Phenylalanine 0.13mg 0.044mg 0%
Valine 0.151mg 0.046mg 0%
Histidine 0.057mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +82.3%
Contains more FatsFats +267.6%
Contains more WaterWater +28.7%
Contains more CarbsCarbs +173.3%
Contains more OtherOther +103.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +1121.9%
Contains more Poly. FatPolyunsaturated fat +517.4%
Contains less Sat. FatSaturated fat -36.7%

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.