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  6. Rye vs. Plantain raw

Rye vs. Plantain raw — In-Depth Nutrition Comparison

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How are rye and plantain raw different?

  • Rye is higher in fiber, phosphorus, copper, iron, vitamin B5, zinc, selenium, vitamin B3, and vitamin B1; however, plantain raw is richer in vitamin A.
  • Daily need coverage for fiber for rye is 51% higher.
  • Rye contains 19 times more zinc than plantain raw. While rye contains 2.65mg of zinc, plantain raw contains only 0.14mg.

Rye grain and Plantains, raw are the varieties used in this article.

Infographic

Rye 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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 MagnesiumMagnesium +197.3%
Contains more CalciumCalcium +700%
Contains more IronIron +338.3%
Contains more CopperCopper +353.1%
Contains more ZincZinc +1792.9%
Contains more PhosphorusPhosphorus +876.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +826.7%
~equal in Potassium ~499mg

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.
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 +507.1%
Contains more Vitamin B1Vitamin B1 +507.7%
Contains more Vitamin B2Vitamin B2 +364.8%
Contains more Vitamin B3Vitamin B3 +522.4%
Contains more Vitamin B5Vitamin B5 +460%
Contains more Vitamin KVitamin K +742.9%
Contains more FolateFolate +72.7%
Contains more CholineCholine +125.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5500%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.299mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Plantain raw DV% diff.
Manganese 2.577mg 112%
Fiber 15.1g 2.3g 51%
Phosphorus 332mg 34mg 43%
Copper 0.367mg 0.081mg 32%
Iron 2.63mg 0.6mg 25%
Vitamin B5 1.456mg 0.26mg 24%
Selenium 13.9µg 1.5µg 23%
Zinc 2.65mg 0.14mg 23%
Vitamin B1 0.316mg 0.052mg 22%
Vitamin B3 4.27mg 0.686mg 22%
Vitamin C 0mg 18.4mg 20%
Protein 10.34g 1.3g 18%
Magnesium 110mg 37mg 17%
Carbs 75.86g 31.89g 15%
Vitamin B2 0.251mg 0.054mg 15%
Calories 338kcal 122kcal 11%
Vitamin A 1µg 56µg 6%
Polyunsaturated fat 0.767g 0.069g 5%
Vitamin E 0.85mg 0.14mg 5%
Vitamin K 5.9µg 0.7µg 4%
Folate 38µg 22µg 4%
Choline 30.4mg 13.5mg 3%
Calcium 24mg 3mg 2%
Fats 1.63g 0.37g 2%
Net carbs 60.76g 29.59g N/A
Potassium 510mg 499mg 0%
Sugar 0.98g 15g N/A
Sodium 2mg 4mg 0%
Vitamin B6 0.294mg 0.299mg 0%
Saturated fat 0.197g 0.143g 0%
Monounsaturated fat 0.208g 0.032g 0%
Tryptophan 0.108mg 0.015mg 0%
Threonine 0.289mg 0.034mg 0%
Isoleucine 0.208mg 0.036mg 0%
Leucine 0.563mg 0.059mg 0%
Lysine 0.286mg 0.06mg 0%
Methionine 0.153mg 0.017mg 0%
Phenylalanine 0.435mg 0.044mg 0%
Valine 0.317mg 0.046mg 0%
Histidine 0.189mg 0.064mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +695.4%
Contains more FatsFats +340.5%
Contains more CarbsCarbs +137.9%
Contains more OtherOther +35.3%
Contains more WaterWater +515.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +550%
Contains more Poly. FatPolyunsaturated fat +1011.6%
Contains less Sat. FatSaturated fat -27.4%

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.