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  6. Brown rice vs. Plantain raw

Brown rice vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between brown rice and plantain raw

  • Brown rice is richer in vitamin B3, vitamin B1, phosphorus, selenium, and zinc, yet plantain raw is richer in vitamin A, vitamin C, vitamin B6, and potassium.
  • Daily need coverage for vitamin A for plantain raw is 23% higher.
  • Brown rice contains 5 times more zinc than plantain raw. Brown rice contains 0.71mg of zinc, while plantain raw contains 0.14mg.
  • Plantain raw has a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Plantains, raw.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 CopperCopper +30.9%
Contains more ZincZinc +407.1%
Contains more PhosphorusPhosphorus +202.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +286.7%
Contains more PotassiumPotassium +480.2%
~equal in Magnesium ~37mg
~equal in Calcium ~3mg
~equal in Iron ~0.6mg
~equal in Sodium ~4mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 +21.4%
Contains more Vitamin B1Vitamin B1 +242.3%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +273.3%
Contains more Vitamin B5Vitamin B5 +46.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +143.1%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +144.4%
Contains more CholineCholine +46.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Plantain raw DV% diff.
Manganese 0.974mg 42%
Vitamin C 0mg 18.4mg 20%
Vitamin B6 0.123mg 0.299mg 14%
Potassium 86mg 499mg 12%
Vitamin B3 2.561mg 0.686mg 12%
Vitamin B1 0.178mg 0.052mg 11%
Phosphorus 103mg 34mg 10%
Starch 24.79g 10%
Selenium 5.8µg 1.5µg 8%
Vitamin A 0µg 56µg 6%
Zinc 0.71mg 0.14mg 5%
Protein 2.74g 1.3g 3%
Fiber 1.6g 2.3g 3%
Copper 0.106mg 0.081mg 3%
Folate 9µg 22µg 3%
Vitamin B5 0.38mg 0.26mg 2%
Carbs 25.58g 31.89g 2%
Polyunsaturated fat 0.366g 0.069g 2%
Choline 9.2mg 13.5mg 1%
Saturated fat 0.26g 0.143g 1%
Monounsaturated fat 0.369g 0.032g 1%
Fats 0.97g 0.37g 1%
Vitamin B2 0.069mg 0.054mg 1%
Calories 123kcal 122kcal 0%
Net carbs 23.98g 29.59g N/A
Magnesium 39mg 37mg 0%
Calcium 3mg 3mg 0%
Iron 0.56mg 0.6mg 0%
Sugar 0.24g 15g N/A
Sodium 4mg 4mg 0%
Vitamin E 0.17mg 0.14mg 0%
Vitamin K 0.2µg 0.7µg 0%
Tryptophan 0.033mg 0.015mg 0%
Threonine 0.095mg 0.034mg 0%
Isoleucine 0.109mg 0.036mg 0%
Leucine 0.214mg 0.059mg 0%
Lysine 0.099mg 0.06mg 0%
Methionine 0.058mg 0.017mg 0%
Phenylalanine 0.133mg 0.044mg 0%
Valine 0.151mg 0.046mg 0%
Histidine 0.066mg 0.064mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +110.8%
Contains more FatsFats +162.2%
Contains more CarbsCarbs +24.7%
Contains more OtherOther +163.6%
~equal in Water ~65.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +1053.1%
Contains more Poly. FatPolyunsaturated fat +430.4%
Contains less Sat. FatSaturated fat -45%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.