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  6. Potato bread vs. Plantain raw

Potato bread vs. Plantain raw — In-Depth Nutrition Comparison

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How are potato bread and plantain raw different?

  • Potato bread is richer in phosphorus, folate, iron, calcium, fiber, selenium, and zinc, while plantain raw is higher in vitamin A and vitamin C.
  • Potato bread covers your daily need for phosphorus, 48% more than plantain raw.
  • Potato bread contains 94 times more sodium than plantain raw. Potato bread contains 375mg of sodium, while plantain raw contains 4mg.
  • Potato bread has a higher glycemic index (61) than plantain raw (37).

Bread, potato and Plantains, raw types were used in this article.

Infographic

Potato bread vs Plantain raw infographic
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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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 +6166.7%
Contains more PotassiumPotassium +43.9%
Contains more IronIron +275%
Contains more CopperCopper +16%
Contains more ZincZinc +928.6%
Contains more PhosphorusPhosphorus +985.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +533.3%
Contains more MagnesiumMagnesium +32.1%
Contains less SodiumSodium -98.9%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 +235.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +261.5%
Contains more Vitamin B2Vitamin B2 +96.3%
Contains more Vitamin B3Vitamin B3 +82.2%
Contains more Vitamin B5Vitamin B5 +214.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +871.4%
Contains more FolateFolate +472.7%
Contains more CholineCholine +36.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B6Vitamin B6 +28.9%

All nutrients comparison - raw data values

Nutrient Potato bread Plantain raw DV% diff.
Phosphorus 369mg 34mg 48%
Folate 126µg 22µg 26%
Protein 12.5g 1.3g 22%
Iron 2.25mg 0.6mg 21%
Vitamin C 0mg 18.4mg 20%
Calcium 188mg 3mg 19%
Sodium 375mg 4mg 16%
Fiber 6.3g 2.3g 16%
Selenium 9.5µg 1.5µg 15%
Zinc 1.44mg 0.14mg 12%
Vitamin B5 0.817mg 0.26mg 11%
Vitamin B1 0.188mg 0.052mg 11%
Manganese 0.253mg 11%
Calories 266kcal 122kcal 7%
Vitamin B12 0.15µg 0µg 6%
Potassium 718mg 499mg 6%
Vitamin K 6.8µg 0.7µg 5%
Carbs 47.07g 31.89g 5%
Vitamin B6 0.232mg 0.299mg 5%
Vitamin A 24µg 56µg 4%
Vitamin B2 0.106mg 0.054mg 4%
Vitamin B3 1.25mg 0.686mg 4%
Fats 3.13g 0.37g 4%
Vitamin E 0.47mg 0.14mg 2%
Magnesium 28mg 37mg 2%
Saturated fat 0g 0.143g 1%
Choline 18.4mg 13.5mg 1%
Copper 0.094mg 0.081mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 29.59g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 15g N/A
Monounsaturated fat 0g 0.032g 0%
Polyunsaturated fat 0g 0.069g 0%
Tryptophan 0.081mg 0.015mg 0%
Threonine 0.224mg 0.034mg 0%
Isoleucine 0.268mg 0.036mg 0%
Leucine 0.44mg 0.059mg 0%
Lysine 0.311mg 0.06mg 0%
Methionine 0.112mg 0.017mg 0%
Phenylalanine 0.285mg 0.044mg 0%
Valine 0.305mg 0.046mg 0%
Histidine 0.143mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +861.5%
Contains more FatsFats +745.9%
Contains more CarbsCarbs +47.6%
Contains more OtherOther +223.3%
Contains more WaterWater +94.6%

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.