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  6. Spinach raw vs. Plantain raw

Spinach raw vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between Spinach raw and Plantain raw

  • Spinach raw is richer in Vitamin K, Vitamin A RAE, Folate, Iron, Vitamin E , Vitamin C, Vitamin B2, Magnesium, and Calcium, yet Plantain raw is richer in Vitamin B6.
  • Daily need coverage for Vitamin K from Spinach raw is 402% higher.
  • Spinach raw contains 33 times more Calcium than Plantain raw. Spinach raw contains 99mg of Calcium, while Plantain raw contains 3mg.

Food types used in this article are Spinach, raw and Plantains, raw.

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
8
:
2
Plantain raw
Plantain raw
Contains more Calcium +3200%
Contains more Iron +351.7%
Contains more Magnesium +113.5%
Contains more Phosphorus +44.1%
Contains more Potassium +11.8%
Contains more Zinc +278.6%
Contains more Copper +60.5%
Contains less Sodium -94.9%
Contains more Selenium +50%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
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 +3200%
Contains more Iron +351.7%
Contains more Magnesium +113.5%
Contains more Phosphorus +44.1%
Contains more Potassium +11.8%
Contains more Zinc +278.6%
Contains more Copper +60.5%
Contains less Sodium -94.9%
Contains more Selenium +50%

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.
Spinach raw
Spinach raw
8
:
2
Plantain raw
Plantain raw
Contains more Vitamin A +732%
Contains more Vitamin E +1350%
Contains more Vitamin C +52.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +250%
Contains more Folate +781.8%
Contains more Vitamin K +68885.7%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +53.3%
Equal in Vitamin B3 - 0.686
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 A +732%
Contains more Vitamin E +1350%
Contains more Vitamin C +52.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +250%
Contains more Folate +781.8%
Contains more Vitamin K +68885.7%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +53.3%
Equal in Vitamin B3 - 0.686

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
4
:
1
Plantain raw
Plantain raw
Contains more Protein +120%
Contains more Water +40%
Contains more Other +48.3%
Contains more Carbs +778.5%
Equal in Fats - 0.37
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +120%
Contains more Water +40%
Contains more Other +48.3%
Contains more Carbs +778.5%
Equal in Fats - 0.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
1
Plantain raw
Plantain raw
Contains less Saturated Fat -55.9%
Contains more Polyunsaturated fat +139.1%
Contains more Monounsaturated Fat +220%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -55.9%
Contains more Polyunsaturated fat +139.1%
Contains more Monounsaturated Fat +220%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Plantain raw Opinion
Net carbs 1.43g 29.59g Plantain raw
Protein 2.86g 1.3g Spinach raw
Fats 0.39g 0.37g Spinach raw
Carbs 3.63g 31.89g Plantain raw
Calories 23kcal 122kcal Plantain raw
Fructose 0.15g Spinach raw
Sugar 0.42g 15g Spinach raw
Fiber 2.2g 2.3g Plantain raw
Calcium 99mg 3mg Spinach raw
Iron 2.71mg 0.6mg Spinach raw
Magnesium 79mg 37mg Spinach raw
Phosphorus 49mg 34mg Spinach raw
Potassium 558mg 499mg Spinach raw
Sodium 79mg 4mg Plantain raw
Zinc 0.53mg 0.14mg Spinach raw
Copper 0.13mg 0.081mg Spinach raw
Manganese 0.897mg Spinach raw
Selenium 1µg 1.5µg Plantain raw
Vitamin A 9377IU 1127IU Spinach raw
Vitamin A RAE 469µg 56µg Spinach raw
Vitamin E 2.03mg 0.14mg Spinach raw
Vitamin C 28.1mg 18.4mg Spinach raw
Vitamin B1 0.078mg 0.052mg Spinach raw
Vitamin B2 0.189mg 0.054mg Spinach raw
Vitamin B3 0.724mg 0.686mg Spinach raw
Vitamin B5 0.065mg 0.26mg Plantain raw
Vitamin B6 0.195mg 0.299mg Plantain raw
Folate 194µg 22µg Spinach raw
Vitamin K 482.9µg 0.7µg Spinach raw
Tryptophan 0.039mg 0.015mg Spinach raw
Threonine 0.122mg 0.034mg Spinach raw
Isoleucine 0.147mg 0.036mg Spinach raw
Leucine 0.223mg 0.059mg Spinach raw
Lysine 0.174mg 0.06mg Spinach raw
Methionine 0.053mg 0.017mg Spinach raw
Phenylalanine 0.129mg 0.044mg Spinach raw
Valine 0.161mg 0.046mg Spinach raw
Histidine 0.064mg 0.064mg
Saturated Fat 0.063g 0.143g Spinach raw
Monounsaturated Fat 0.01g 0.032g Plantain raw
Polyunsaturated fat 0.165g 0.069g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw 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
181%
Spinach raw
23%
Plantain raw
Minerals Daily Need Coverage Score
45%
Spinach raw
15%
Plantain raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 14.58g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 75mg)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.