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Plantain chips vs. Golden Grahams Cereal — In-Depth Nutrition Comparison

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Important differences between plantain chips and golden Grahams Cereal

  • Plantain chips have less vitamin B12, iron, zinc, vitamin B2, vitamin B3, vitamin B1, vitamin B6, folate, manganese, and vitamin A.
  • Golden Grahams Cereal's daily need coverage for vitamin B12 is 200% more.
  • Golden Grahams Cereal has a higher glycemic index than plantain chips.

The food varieties used in the comparison are Snacks, plantain chips, salted and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.

Infographic

Plantain chips vs Golden Grahams Cereal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 97% 18% 544% 69% 330% 55% 101% 241% 31%
Contains more MagnesiumMagnesium +173.1%
Contains more PotassiumPotassium +281.6%
Contains less SodiumSodium -73.8%
Contains more CalciumCalcium +3488.9%
Contains more IronIron +1394.8%
Contains more ZincZinc +3170.3%
Contains more PhosphorusPhosphorus +65.4%
Contains more ManganeseManganese +569.6%
Contains more SeleniumSelenium +1300%
~equal in Copper ~0.206mg

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%
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 65% 157% 13% 48% 300% 323% 302% 20% 372% 600% 5% 242% 8.3%
Contains more Vitamin CVitamin C +65.5%
Contains more Vitamin EVitamin E +687.5%
Contains more Vitamin B5Vitamin B5 +225.4%
Contains more Vitamin KVitamin K +1330%
Contains more Vitamin AVitamin A +584.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1746.2%
Contains more Vitamin B2Vitamin B2 +3400%
Contains more Vitamin B3Vitamin B3 +1907.5%
Contains more Vitamin B6Vitamin B6 +250.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +822.9%
Contains more CholineCholine +∞%

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
5% 3% 85% 2% 4%
Protein: 5.3 g
Fats: 3.2 g
Carbs: 85.1 g
Water: 2.2 g
Other: 4.2 g
Contains more FatsFats +824.7%
Contains more ProteinProtein +132.5%
Contains more CarbsCarbs +33.3%
Contains more OtherOther +90.9%
~equal in Water ~2.2g

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
13% 53% 33%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 1.6 g
Polyunsaturated fat: Poly. Fat 1 g
Contains more Mono. FatMonounsaturated fat +252%
Contains more Poly. FatPolyunsaturated fat +1073.9%
Contains less Sat. FatSaturated fat -95.2%

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 Golden Grahams Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Plantain chips Golden Grahams Cereal DV% diff.
Vitamin B12 0µg 4.8µg 200%
Iron 0.97mg 14.5mg 169%
Zinc 0.37mg 12.1mg 107%
Vitamin B2 0.04mg 1.4mg 105%
Vitamin B3 0.802mg 16.1mg 96%
Vitamin B1 0.065mg 1.2mg 95%
Vitamin B6 0.46mg 1.613mg 89%
Polyunsaturated fat 11.739g 1g 72%
Folate 35µg 323µg 72%
Manganese 0.276mg 1.848mg 68%
Vitamin A 69µg 472µg 45%
Fats 29.59g 3.2g 41%
Saturated fat 8.337g 0.4g 36%
Calcium 9mg 323mg 31%
Vitamin E 5.04mg 0.64mg 29%
Sodium 202mg 772mg 25%
Vitamin K 28.6µg 2µg 22%
Starch 50.8g 21%
Potassium 786mg 206mg 17%
Vitamin D 0IU 129IU 16%
Vitamin D 0µg 3.2µg 16%
Vitamin B5 1.1mg 0.338mg 15%
Vitamin C 32.1mg 19.4mg 14%
Magnesium 71mg 26mg 11%
Monounsaturated fat 5.632g 1.6g 10%
Selenium 0.4µg 5.6µg 9%
Calories 531kcal 374kcal 8%
Fiber 3.5g 5.6g 8%
Phosphorus 78mg 129mg 7%
Carbs 63.84g 85.1g 7%
Protein 2.28g 5.3g 6%
Choline 0mg 15.2mg 3%
Copper 0.198mg 0.206mg 1%
Net carbs 60.34g 79.5g N/A
Sugar 0.92g 35g N/A
Trans fat 0.185g 0g N/A
Omega-3 - EPA 0.028g 0g N/A
Omega-3 - ALA 0.078g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain chips Golden Grahams Cereal
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
189%
Golden Grahams Cereal
Minerals Daily Need Coverage Score
33%
Plantain chips
150%
Golden Grahams Cereal

Comparison summary

Which food is lower in Sugar?
Plantain chips
Plantain chips is lower in Sugar (difference - 34.08g)
Which food contains less Sodium?
Plantain chips
Plantain chips contains less Sodium (difference - 570mg)
Which food is lower in glycemic index?
Plantain chips
Plantain chips is lower in glycemic index (difference - 27)
Which food is lower in Saturated fat?
Golden Grahams Cereal
Golden Grahams Cereal is lower in Saturated fat (difference - 7.937g)
Which food is richer in minerals?
Golden Grahams Cereal
Golden Grahams Cereal is relatively richer in minerals
Which food is richer in vitamins?
Golden Grahams Cereal
Golden Grahams Cereal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.