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  6. Tortilla vs. Plantain raw

Tortilla vs. Plantain raw — In-Depth Nutrition Comparison

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Significant differences between tortilla and plantain raw

  • Tortilla has more iron, selenium, vitamin B1, vitamin B3, folate, and phosphorus; however, plantain raw is richer in vitamin C, vitamin B6, and potassium.
  • Tortilla covers your daily iron needs 40% more than plantain raw.
  • Plantain raw has 121 times less sodium than tortilla. Tortilla has 482mg of sodium, while plantain raw has 4mg.
  • Tortilla has a higher glycemic index. The glycemic index of tortilla is 52, while the glycemic index of plantain raw is 37.

Specific food types used in this comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Plantains, raw.

Infographic

Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
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 +2233.3%
Contains more IronIron +535%
Contains more CopperCopper +25.9%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +329.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1006.7%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +375.2%
Contains less SodiumSodium -99.2%

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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
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 +35.7%
Contains more Vitamin B1Vitamin B1 +611.5%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B3Vitamin B3 +501.3%
Contains more FolateFolate +345.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +52.9%
Contains more Vitamin B6Vitamin B6 +398.3%
Contains more Vitamin KVitamin K +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla Plantain raw DV% diff.
Iron 3.81mg 0.6mg 40%
Vitamin B1 0.37mg 0.052mg 27%
Selenium 16.6µg 1.5µg 27%
Vitamin B3 4.125mg 0.686mg 21%
Sodium 482mg 4mg 21%
Vitamin C 0mg 18.4mg 20%
Folate 98µg 22µg 19%
Vitamin B6 0.06mg 0.299mg 18%
Starch 43.02g 18%
Phosphorus 146mg 34mg 16%
Protein 7.28g 1.3g 12%
Potassium 105mg 499mg 12%
Manganese 0.268mg 12%
Calcium 70mg 3mg 7%
Vitamin A 56µg 6%
Calories 237kcal 122kcal 6%
Carbs 49.94g 31.89g 6%
Vitamin B2 0.114mg 0.054mg 5%
Magnesium 19mg 37mg 4%
Zinc 0.32mg 0.14mg 2%
Polyunsaturated fat 0.391g 0.069g 2%
Copper 0.102mg 0.081mg 2%
Choline 13.5mg 2%
Vitamin B5 0.17mg 0.26mg 2%
Fats 0.95g 0.37g 1%
Saturated fat 0.296g 0.143g 1%
Net carbs 47.54g 29.59g N/A
Sugar 2.75g 15g N/A
Fiber 2.4g 2.3g 0%
Vitamin E 0.19mg 0.14mg 0%
Vitamin K 0.4µg 0.7µg 0%
Monounsaturated fat 0.185g 0.032g 0%
Tryptophan 0.06mg 0.015mg 0%
Threonine 0.182mg 0.034mg 0%
Isoleucine 0.286mg 0.036mg 0%
Leucine 0.53mg 0.059mg 0%
Lysine 0.157mg 0.06mg 0%
Methionine 0.122mg 0.017mg 0%
Phenylalanine 0.375mg 0.044mg 0%
Valine 0.326mg 0.046mg 0%
Histidine 0.165mg 0.064mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 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 +460%
Contains more FatsFats +156.8%
Contains more CarbsCarbs +56.6%
Contains more OtherOther +61.2%
Contains more WaterWater +63.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 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 +478.1%
Contains more Poly. FatPolyunsaturated fat +466.7%
Contains less Sat. FatSaturated fat -51.7%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.