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  6. Vegetable oil vs. Plantain raw

Vegetable oil vs. Plantain raw — In-Depth Nutrition Comparison

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Important differences between vegetable oil and plantain raw

  • Vegetable oil has more vitamin E and vitamin K; however, plantain raw has more vitamin B6, vitamin A, vitamin C, potassium, fiber, copper, and magnesium.
  • Vegetable oil's daily need coverage for vitamin E is 98% more.
  • Vegetable oil has 100 times more saturated fat than plantain raw. Vegetable oil has 14.367g of saturated fat, while plantain raw has 0.143g.
  • Plantain raw has a higher glycemic index than vegetable oil.

The food varieties used in the comparison are Oil, corn, peanut, and olive and Plantains, raw.

Infographic

Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +361.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 +10457.1%
Contains more Vitamin KVitamin K +2900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +6650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Plantain raw DV% diff.
Polyunsaturated fat 33.033g 0.069g 220%
Fats 100g 0.37g 153%
Monounsaturated fat 48.033g 0.032g 120%
Vitamin E 14.78mg 0.14mg 98%
Saturated fat 14.367g 0.143g 65%
Calories 884kcal 122kcal 38%
Vitamin B6 0mg 0.299mg 23%
Vitamin C 0mg 18.4mg 20%
Vitamin K 21µg 0.7µg 17%
Potassium 0mg 499mg 15%
Carbs 0g 31.89g 11%
Magnesium 0mg 37mg 9%
Fiber 0g 2.3g 9%
Copper 0mg 0.081mg 9%
Iron 0.13mg 0.6mg 6%
Folate 0µg 22µg 6%
Vitamin A 0µg 56µg 6%
Phosphorus 0mg 34mg 5%
Vitamin B5 0mg 0.26mg 5%
Vitamin B3 0mg 0.686mg 4%
Vitamin B1 0mg 0.052mg 4%
Vitamin B2 0mg 0.054mg 4%
Protein 0g 1.3g 3%
Selenium 0µg 1.5µg 3%
Choline 0.2mg 13.5mg 2%
Zinc 0.02mg 0.14mg 1%
Net carbs 0g 29.59g N/A
Calcium 0mg 3mg 0%
Sugar 0g 15g N/A
Sodium 0mg 4mg 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +26927%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 +150003.1%
Contains more Poly. FatPolyunsaturated fat +47773.9%
Contains less Sat. FatSaturated fat -99%

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.