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  6. Potato pancake vs. Plantain raw

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

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How are potato pancake and plantain raw different?

  • Potato pancake is higher in selenium, phosphorus, iron, vitamin B12, vitamin B6, and choline; however, plantain raw is richer in vitamin A.
  • Daily need coverage for sodium for potato pancake is 33% higher.

Potato pancakes and Plantains, raw are the varieties used in this article.

Infographic

Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
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 +966.7%
Contains more PotassiumPotassium +24.6%
Contains more IronIron +178.3%
Contains more CopperCopper +122.2%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +276.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +493.3%
Contains less SodiumSodium -99.5%
~equal in Magnesium ~37mg

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
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 CVitamin C +50%
Contains more Vitamin EVitamin E +64.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +203.8%
Contains more Vitamin B2Vitamin B2 +220.4%
Contains more Vitamin B3Vitamin B3 +143.7%
Contains more Vitamin B5Vitamin B5 +191.2%
Contains more Vitamin B6Vitamin B6 +49.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +285.7%
Contains more FolateFolate +86.4%
Contains more CholineCholine +449.6%
Contains more Vitamin AVitamin A +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 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 +367.7%
Contains more FatsFats +3889.2%
Contains more OtherOther +208.6%
Contains more CarbsCarbs +14.7%
Contains more WaterWater +36.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 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 +11556.3%
Contains more Poly. FatPolyunsaturated fat +10792.8%
Contains less Sat. FatSaturated fat -94.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato pancake Plantain raw DV% diff.
Polyunsaturated fat 7.516g 0.069g 50%
Sodium 764mg 4mg 33%
Cholesterol 95mg 0mg 32%
Fats 14.76g 0.37g 22%
Selenium 8.9µg 1.5µg 13%
Phosphorus 128mg 34mg 13%
Iron 1.67mg 0.6mg 13%
Vitamin B12 0.29µg 0µg 12%
Copper 0.18mg 0.081mg 11%
Vitamin B6 0.448mg 0.299mg 11%
Manganese 0.26mg 11%
Choline 74.2mg 13.5mg 11%
Saturated fat 2.496g 0.143g 11%
Vitamin B5 0.757mg 0.26mg 10%
Protein 6.08g 1.3g 10%
Vitamin C 27.6mg 18.4mg 10%
Vitamin B2 0.173mg 0.054mg 9%
Starch 20.88g 9%
Monounsaturated fat 3.73g 0.032g 9%
Vitamin B1 0.158mg 0.052mg 9%
Calories 268kcal 122kcal 7%
Vitamin B3 1.672mg 0.686mg 6%
Zinc 0.7mg 0.14mg 5%
Folate 41µg 22µg 5%
Fiber 3.3g 2.3g 4%
Potassium 622mg 499mg 4%
Vitamin A 32µg 56µg 3%
Calcium 32mg 3mg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin K 2.7µg 0.7µg 2%
Vitamin E 0.23mg 0.14mg 1%
Fructose 0.56g 1%
Carbs 27.81g 31.89g 1%
Vitamin D 11IU 0IU 1%
Net carbs 24.51g 29.59g N/A
Magnesium 36mg 37mg 0%
Sugar 1.79g 15g N/A
Tryptophan 0.087mg 0.015mg 0%
Threonine 0.24mg 0.034mg 0%
Isoleucine 0.28mg 0.036mg 0%
Leucine 0.442mg 0.059mg 0%
Lysine 0.389mg 0.06mg 0%
Methionine 0.137mg 0.017mg 0%
Phenylalanine 0.3mg 0.044mg 0%
Valine 0.369mg 0.046mg 0%
Histidine 0.141mg 0.064mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato pancake 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
37%
Potato pancake
18%
Plantain raw
Minerals Daily Need Coverage Score
47%
Potato pancake
15%
Plantain raw

Comparison summary

Which food is lower in Sugar?
Potato pancake
Potato pancake is lower in Sugar (difference - 13.21g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 760mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 2.353g)
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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.