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  6. Peanut butter vs. Plantain raw

Peanut butter vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between peanut butter and plantain raw

  • Peanut butter is higher in vitamin B3, vitamin E, phosphorus, copper, magnesium, zinc, and vitamin B5, yet plantain raw is higher in vitamin A and vitamin C.
  • Peanut butter covers your daily vitamin B3 needs 78% more than plantain raw.
  • Peanut butter contains 72 times more saturated fat than plantain raw. While peanut butter contains 10.325g of saturated fat, plantain raw contains only 0.143g.
  • The glycemic index of peanut butter is lower.

Food varieties used in this article are Peanut butter, smooth style, without salt and Plantains, raw.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +354.1%
Contains more CalciumCalcium +1533.3%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +190%
Contains more CopperCopper +421%
Contains more ZincZinc +1692.9%
Contains more PhosphorusPhosphorus +885.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +173.3%
Contains less SodiumSodium -76.5%

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 +6400%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin B2Vitamin B2 +255.6%
Contains more Vitamin B3Vitamin B3 +1811.4%
Contains more Vitamin B5Vitamin B5 +337.3%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more FolateFolate +295.5%
Contains more CholineCholine +366.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Plantain raw DV% diff.
Polyunsaturated fat 12.535g 0.069g 83%
Fats 51.36g 0.37g 78%
Vitamin B3 13.112mg 0.686mg 78%
Manganese 1.665mg 72%
Monounsaturated fat 25.941g 0.032g 65%
Vitamin E 9.1mg 0.14mg 60%
Saturated fat 10.325g 0.143g 46%
Phosphorus 335mg 34mg 43%
Protein 22.21g 1.3g 42%
Copper 0.422mg 0.081mg 38%
Magnesium 168mg 37mg 31%
Calories 598kcal 122kcal 24%
Zinc 2.51mg 0.14mg 22%
Vitamin C 0mg 18.4mg 20%
Vitamin B5 1.137mg 0.26mg 18%
Folate 87µg 22µg 16%
Iron 1.74mg 0.6mg 14%
Fiber 5g 2.3g 11%
Vitamin B2 0.192mg 0.054mg 11%
Vitamin B6 0.441mg 0.299mg 11%
Choline 63mg 13.5mg 9%
Vitamin B1 0.15mg 0.052mg 8%
Vitamin A 0µg 56µg 6%
Selenium 4.1µg 1.5µg 5%
Calcium 49mg 3mg 5%
Carbs 22.31g 31.89g 3%
Potassium 558mg 499mg 2%
Sodium 17mg 4mg 1%
Starch 3.56g 1%
Net carbs 17.31g 29.59g N/A
Sugar 10.49g 15g N/A
Vitamin K 0.3µg 0.7µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.015mg 0%
Threonine 0.525mg 0.034mg 0%
Isoleucine 0.616mg 0.036mg 0%
Leucine 1.546mg 0.059mg 0%
Lysine 0.681mg 0.06mg 0%
Methionine 0.265mg 0.017mg 0%
Phenylalanine 1.202mg 0.044mg 0%
Valine 0.782mg 0.046mg 0%
Histidine 0.557mg 0.064mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +1608.5%
Contains more FatsFats +13781.1%
Contains more OtherOther +149.1%
Contains more CarbsCarbs +42.9%
Contains more WaterWater +5207.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +80965.6%
Contains more Poly. FatPolyunsaturated fat +18066.7%
Contains less Sat. FatSaturated fat -98.6%

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.