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  6. Seed vs. Plantain raw

Seed vs. Plantain raw — In-Depth Nutrition Comparison

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Summary of differences between Seed and Plantain raw

  • Plantain raw has less Fiber, Phosphorus, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, Vitamin B1, and Zinc than Seed.
  • Seed covers your daily need of Fiber 128% more than Plantain raw.
  • Seed has 210 times more Calcium than Plantain raw. While Seed has 631mg of Calcium, Plantain raw has only 3mg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Plantains, raw.

Infographic

Seed 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.
Seed
Seed
8
:
2
Plantain raw
Plantain raw
Contains more Calcium +20933.3%
Contains more Iron +1186.7%
Contains more Magnesium +805.4%
Contains more Phosphorus +2429.4%
Contains more Zinc +3171.4%
Contains more Copper +1040.7%
Contains more Selenium +3580%
Contains more Potassium +22.6%
Contains less Sodium -75%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +20933.3%
Contains more Iron +1186.7%
Contains more Magnesium +805.4%
Contains more Phosphorus +2429.4%
Contains more Zinc +3171.4%
Contains more Copper +1040.7%
Contains more Selenium +3580%
Contains more Potassium +22.6%
Contains less Sodium -75%

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.
Seed
Seed
5
:
6
Plantain raw
Plantain raw
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +1092.3%
Contains more Vitamin B2 +214.8%
Contains more Vitamin B3 +1187.2%
Contains more Folate +122.7%
Contains more Vitamin A +1987%
Contains more Vitamin C +1050%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +1092.3%
Contains more Vitamin B2 +214.8%
Contains more Vitamin B3 +1187.2%
Contains more Folate +122.7%
Contains more Vitamin A +1987%
Contains more Vitamin C +1050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Plantain raw
Plantain raw
Contains more Protein +1172.3%
Contains more Fats +8208.1%
Contains more Carbs +32.1%
Contains more Other +313.8%
Contains more Water +1025.5%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +1172.3%
Contains more Fats +8208.1%
Contains more Carbs +32.1%
Contains more Other +313.8%
Contains more Water +1025.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +7115.6%
Contains more Polyunsaturated fat +34197.1%
Contains less Saturated Fat -95.7%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +7115.6%
Contains more Polyunsaturated fat +34197.1%
Contains less Saturated Fat -95.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Plantain raw Opinion
Net carbs 7.72g 29.59g Plantain raw
Protein 16.54g 1.3g Seed
Fats 30.74g 0.37g Seed
Carbs 42.12g 31.89g Seed
Calories 486kcal 122kcal Seed
Sugar 15g Seed
Fiber 34.4g 2.3g Seed
Calcium 631mg 3mg Seed
Iron 7.72mg 0.6mg Seed
Magnesium 335mg 37mg Seed
Phosphorus 860mg 34mg Seed
Potassium 407mg 499mg Plantain raw
Sodium 16mg 4mg Plantain raw
Zinc 4.58mg 0.14mg Seed
Copper 0.924mg 0.081mg Seed
Manganese 2.723mg Seed
Selenium 55.2µg 1.5µg Seed
Vitamin A 54IU 1127IU Plantain raw
Vitamin A RAE 56µg Plantain raw
Vitamin E 0.5mg 0.14mg Seed
Vitamin C 1.6mg 18.4mg Plantain raw
Vitamin B1 0.62mg 0.052mg Seed
Vitamin B2 0.17mg 0.054mg Seed
Vitamin B3 8.83mg 0.686mg Seed
Vitamin B5 0.26mg Plantain raw
Vitamin B6 0.299mg Plantain raw
Folate 49µg 22µg Seed
Vitamin K 0.7µg Plantain raw
Tryptophan 0.436mg 0.015mg Seed
Threonine 0.709mg 0.034mg Seed
Isoleucine 0.801mg 0.036mg Seed
Leucine 1.371mg 0.059mg Seed
Lysine 0.97mg 0.06mg Seed
Methionine 0.588mg 0.017mg Seed
Phenylalanine 1.016mg 0.044mg Seed
Valine 0.95mg 0.046mg Seed
Histidine 0.531mg 0.064mg Seed
Trans Fat 0.14g 0g Plantain raw
Saturated Fat 3.33g 0.143g Plantain raw
Monounsaturated Fat 2.309g 0.032g Seed
Polyunsaturated fat 23.665g 0.069g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
23%
Plantain raw
Minerals Daily Need Coverage Score
221%
Seed
15%
Plantain raw

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 15g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 3.187g)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.