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Plantain chips vs. Arepa — In-Depth Nutrition Comparison

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Important differences between plantain chips and arepa

  • Plantain chips have more vitamin E, vitamin B6, vitamin K, potassium, copper, vitamin B5, and magnesium; however, arepa has more selenium and calcium.
  • Plantain chips' daily need coverage for vitamin E is 32% more.
  • Plantain chips have 9 times more potassium than arepa. Plantain chips have 786mg of potassium, while arepa has 88mg.
  • Arepa is lower in saturated fat.

The food varieties used in the comparison are Snacks, plantain chips, salted and Restaurant, Latino, arepa (unleavened cornmeal bread).

Infographic

Plantain chips vs Arepa 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 51% 2.7% 69% 36% 66% 10% 33% 26% 36% 2.2%
Arepa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 27% 7.8% 39% 10% 22% 50% 35% 15% 33%
Contains more MagnesiumMagnesium +163%
Contains more PotassiumPotassium +793.2%
Contains more CopperCopper +560%
Contains less SodiumSodium -25.2%
Contains more ManganeseManganese +137.9%
Contains more CalciumCalcium +888.9%
Contains more ZincZinc +116.2%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +1425%
~equal in Iron ~1.04mg

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 107% 23% 101% 0% 16% 9.2% 15% 66% 106% 0% 72% 26% 0%
Arepa
2
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% 20% 5.8% 0% 18% 9.7% 17% 12% 25% 0% 8.8% 0% 2.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +13.1%
Contains more Vitamin EVitamin E +1637.9%
Contains more Vitamin B5Vitamin B5 +444.6%
Contains more Vitamin B6Vitamin B6 +329.9%
Contains more Vitamin KVitamin K +717.1%
Contains more FolateFolate +∞%
Contains more Vitamin B3Vitamin B3 +10.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.07mg
~equal in Vitamin B2 ~0.042mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 30% 64% 2% 2%
Protein: 2.28 g
Fats: 29.59 g
Carbs: 63.84 g
Water: 2.09 g
Other: 2.2 g
Arepa
2
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
Contains more FatsFats +450%
Contains more CarbsCarbs +71.9%
Contains more OtherOther +83.3%
Contains more ProteinProtein +140.4%
Contains more WaterWater +2330.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 22% 46%
Saturated fat: Sat. Fat 8.337 g
Monounsaturated fat: Mono. Fat 5.632 g
Polyunsaturated fat: Poly. Fat 11.739 g
Arepa
1
54% 28% 18%
Saturated fat: Sat. Fat 2.902 g
Monounsaturated fat: Mono. Fat 1.514 g
Polyunsaturated fat: Poly. Fat 0.989 g
Contains more Mono. FatMonounsaturated fat +272%
Contains more Poly. FatPolyunsaturated fat +1087%
Contains less Sat. FatSaturated fat -65.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 50.8 g
Sucrose: 0.92 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Arepa
1
45% 55%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.41 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +178.8%
Contains more MaltoseMaltose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain chips Arepa DV% diff.
Polyunsaturated fat 11.739g 0.989g 72%
Fats 29.59g 5.38g 37%
Vitamin C 32.1mg 36%
Vitamin E 5.04mg 0.29mg 32%
Vitamin B6 0.46mg 0.107mg 27%
Saturated fat 8.337g 2.902g 25%
Vitamin K 28.6µg 3.5µg 21%
Potassium 786mg 88mg 21%
Starch 50.8g 21%
Copper 0.198mg 0.03mg 19%
Vitamin B5 1.1mg 0.202mg 18%
Calories 531kcal 219kcal 16%
Selenium 0.4µg 6.1µg 10%
Monounsaturated fat 5.632g 1.514g 10%
Magnesium 71mg 27mg 10%
Carbs 63.84g 37.14g 9%
Folate 35µg 9%
Calcium 9mg 89mg 8%
Manganese 0.276mg 0.116mg 7%
Phosphorus 78mg 117mg 6%
Protein 2.28g 5.48g 6%
Fiber 3.5g 2.6g 4%
Zinc 0.37mg 0.8mg 4%
Sodium 202mg 270mg 3%
Cholesterol 0mg 5mg 2%
Vitamin B3 0.802mg 0.888mg 1%
Vitamin A 69µg 61µg 1%
Iron 0.97mg 1.04mg 1%
Choline 0mg 4.4mg 1%
Net carbs 60.34g 34.54g N/A
Sugar 0.92g 0.87g N/A
Vitamin B1 0.065mg 0.07mg 0%
Vitamin B2 0.04mg 0.042mg 0%
Trans fat 0.185g 0.157g N/A
Tryptophan 0.048mg 0%
Threonine 0.193mg 0%
Isoleucine 0.207mg 0%
Leucine 0.671mg 0%
Lysine 0.228mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.276mg 0%
Valine 0.276mg 0%
Histidine 0.166mg 0%
Omega-3 - EPA 0.028g 0.003g N/A
Omega-3 - ALA 0.078g 0.065g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.003g N/A
Omega-6 - Linoleic acid 11.48g 0.825g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain chips Arepa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
42%
Plantain chips
9%
Arepa
Minerals Daily Need Coverage Score
33%
Plantain chips
26%
Arepa

Comparison summary

Which food is lower in Cholesterol?
Plantain chips
Plantain chips is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Plantain chips
Plantain chips contains less Sodium (difference - 68mg)
Which food is lower in glycemic index?
Plantain chips
Plantain chips is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Plantain chips
Plantain chips is relatively richer in vitamins
Which food is lower in Sugar?
Arepa
Arepa is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated fat?
Arepa
Arepa is lower in Saturated fat (difference - 5.435g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Plantain chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173142/nutrients
  2. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/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.