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Oats vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between oats and plantain raw

  • Oats are higher in phosphorus, copper, vitamin B1, iron, zinc, magnesium, fiber, and vitamin B5, yet plantain raw is higher in vitamin A and vitamin C.
  • Oats cover your daily phosphorus needs 70% more than plantain raw.
  • Oats contain 28 times more zinc than plantain raw. While oats contain 3.97mg of zinc, plantain raw contains only 0.14mg.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Oats and Plantains, raw.

Infographic

Oats 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.
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 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 MagnesiumMagnesium +378.4%
Contains more CalciumCalcium +1700%
Contains more IronIron +686.7%
Contains more CopperCopper +672.8%
Contains more ZincZinc +2735.7%
Contains more PhosphorusPhosphorus +1438.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +16.3%

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.
Oats
5
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 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 B1Vitamin B1 +1367.3%
Contains more Vitamin B2Vitamin B2 +157.4%
Contains more Vitamin B3Vitamin B3 +40.1%
Contains more Vitamin B5Vitamin B5 +418.8%
Contains more FolateFolate +154.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +151.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +1199.2%
Contains more FatsFats +1764.9%
Contains more CarbsCarbs +107.8%
Contains more OtherOther +48.3%
Contains more WaterWater +694.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +6706.3%
Contains more Poly. FatPolyunsaturated fat +3573.9%
Contains less Sat. FatSaturated fat -88.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oats Plantain raw
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oats Plantain raw DV% diff.
Manganese 4.916mg 214%
Phosphorus 523mg 34mg 70%
Copper 0.626mg 0.081mg 61%
Vitamin B1 0.763mg 0.052mg 59%
Iron 4.72mg 0.6mg 52%
Zinc 3.97mg 0.14mg 35%
Magnesium 177mg 37mg 33%
Fiber 10.6g 2.3g 33%
Protein 16.89g 1.3g 31%
Vitamin B5 1.349mg 0.26mg 22%
Vitamin C 0mg 18.4mg 20%
Polyunsaturated fat 2.535g 0.069g 16%
Vitamin B6 0.119mg 0.299mg 14%
Calories 389kcal 122kcal 13%
Carbs 66.27g 31.89g 11%
Fats 6.9g 0.37g 10%
Folate 56µg 22µg 9%
Vitamin B2 0.139mg 0.054mg 7%
Vitamin A 0µg 56µg 6%
Monounsaturated fat 2.178g 0.032g 5%
Calcium 54mg 3mg 5%
Saturated fat 1.217g 0.143g 5%
Selenium 1.5µg 3%
Choline 13.5mg 2%
Potassium 429mg 499mg 2%
Vitamin B3 0.961mg 0.686mg 2%
Vitamin E 0.14mg 1%
Vitamin K 0.7µg 1%
Net carbs 55.67g 29.59g N/A
Sugar 15g N/A
Sodium 2mg 4mg 0%
Tryptophan 0.234mg 0.015mg 0%
Threonine 0.575mg 0.034mg 0%
Isoleucine 0.694mg 0.036mg 0%
Leucine 1.284mg 0.059mg 0%
Lysine 0.701mg 0.06mg 0%
Methionine 0.312mg 0.017mg 0%
Phenylalanine 0.895mg 0.044mg 0%
Valine 0.937mg 0.046mg 0%
Histidine 0.405mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Oats
18%
Plantain raw
Minerals Daily Need Coverage Score
154%
Oats
15%
Plantain raw

Comparison summary

Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 1.074g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.