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Pasta vs. Plantain raw — In-Depth Nutrition Comparison

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Differences between pasta and plantain raw

  • Pasta has more vitamin B1, folate, vitamin B2, iron, and vitamin B12, while plantain raw has more vitamin A, vitamin C, vitamin B6, and potassium.
  • Plantain raw's daily need coverage for vitamin A is 22% higher.
  • Plantain raw has a lower glycemic index. The glycemic index of plantain raw is 37, while the glycemic index of pasta is 49.

The food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Plantains, raw.

Infographic

Pasta 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.
Pasta
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 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 +100%
Contains more IronIron +90%
Contains more CopperCopper +14.8%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +85.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +1979.2%
Contains less SodiumSodium -33.3%

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.
Pasta
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 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 +301.9%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +44.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +190.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +833.3%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +779.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +296.2%
Contains more FatsFats +183.8%
Contains more CarbsCarbs +27.9%
Contains more OtherOther +274.2%
~equal in Water ~65.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 +287.5%
Contains more Poly. FatPolyunsaturated fat +521.7%
~equal in Saturated fat ~0.143g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Plantain raw DV% diff.
Vitamin B6 0.034mg 0.299mg 20%
Vitamin C 0mg 18.4mg 20%
Potassium 24mg 499mg 14%
Vitamin B1 0.209mg 0.052mg 13%
Cholesterol 33mg 0mg 11%
Folate 64µg 22µg 11%
Manganese 0.224mg 10%
Fiber 2.3g 9%
Protein 5.15g 1.3g 8%
Iron 1.14mg 0.6mg 7%
Vitamin B2 0.15mg 0.054mg 7%
Vitamin B12 0.14µg 0µg 6%
Vitamin A 6µg 56µg 6%
Magnesium 18mg 37mg 5%
Phosphorus 63mg 34mg 4%
Zinc 0.56mg 0.14mg 4%
Selenium 1.5µg 3%
Vitamin B5 0.183mg 0.26mg 2%
Vitamin B3 0.992mg 0.686mg 2%
Polyunsaturated fat 0.429g 0.069g 2%
Carbs 24.93g 31.89g 2%
Choline 13.5mg 2%
Vitamin E 0.14mg 1%
Vitamin K 0.7µg 1%
Fats 1.05g 0.37g 1%
Copper 0.093mg 0.081mg 1%
Calories 131kcal 122kcal 0%
Net carbs 24.93g 29.59g N/A
Calcium 6mg 3mg 0%
Sugar 15g N/A
Sodium 6mg 4mg 0%
Saturated fat 0.15g 0.143g 0%
Monounsaturated fat 0.124g 0.032g 0%
Tryptophan 0.065mg 0.015mg 0%
Threonine 0.134mg 0.034mg 0%
Isoleucine 0.197mg 0.036mg 0%
Leucine 0.348mg 0.059mg 0%
Lysine 0.097mg 0.06mg 0%
Methionine 0.079mg 0.017mg 0%
Phenylalanine 0.247mg 0.044mg 0%
Valine 0.217mg 0.046mg 0%
Histidine 0.103mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
15%
Pasta
18%
Plantain raw
Minerals Daily Need Coverage Score
16%
Pasta
15%
Plantain raw

Comparison summary

Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 12)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $3)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 15g)
Which food is richer in minerals?
Pasta
Pasta is relatively richer in minerals
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.