Flour vs. Plantain — In-Depth Nutrition Comparison
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How are flour and plantains different?
- Flour is higher in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, and phosphorus; however, plantains are richer in vitamin A, vitamin B6, and vitamin C.
- Daily need coverage for vitamin B1 for flour is 62% higher.
- Flour contains 24 times more selenium than plantains. While flour contains 33.9µg of selenium, plantains contain only 1.4µg.
- Plantains have a lower glycemic index (37) than flour (72).
Wheat flour, white, all-purpose, enriched, bleached and Plantains, cooked are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +650% |
| Contains more IronIron | +700% |
| Contains more CopperCopper | +118.2% |
| Contains more ZincZinc | +438.5% |
| Contains more PhosphorusPhosphorus | +285.7% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +2321.4% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more PotassiumPotassium | +334.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +1606.5% |
| Contains more Vitamin B2Vitamin B2 | +850% |
| Contains more Vitamin B3Vitamin B3 | +681% |
| Contains more Vitamin B5Vitamin B5 | +88% |
| Contains more FolateFolate | +603.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +116.7% |
| Contains more Vitamin B6Vitamin B6 | +445.5% |
| Contains more Vitamin KVitamin K | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.785mg | 0.046mg | 62% |
| Selenium | 33.9µg | 1.4µg | 59% |
| Iron | 4.64mg | 0.58mg | 51% |
| Folate | 183µg | 26µg | 39% |
| Vitamin B2 | 0.494mg | 0.052mg | 34% |
| Vitamin B3 | 5.904mg | 0.756mg | 32% |
| Manganese | 0.682mg | 30% | |
| Protein | 10.33g | 0.79g | 19% |
| Carbs | 76.31g | 31.15g | 15% |
| Vitamin B6 | 0.044mg | 0.24mg | 15% |
| Calories | 364kcal | 116kcal | 12% |
| Vitamin C | 0mg | 10.9mg | 12% |
| Potassium | 107mg | 465mg | 11% |
| Phosphorus | 108mg | 28mg | 11% |
| Copper | 0.144mg | 0.066mg | 9% |
| Zinc | 0.7mg | 0.13mg | 5% |
| Vitamin A | 0µg | 45µg | 5% |
| Vitamin B5 | 0.438mg | 0.233mg | 4% |
| Polyunsaturated fat | 0.413g | 0.033g | 3% |
| Magnesium | 22mg | 32mg | 2% |
| Fiber | 2.7g | 2.3g | 2% |
| Fats | 0.98g | 0.18g | 1% |
| Calcium | 15mg | 2mg | 1% |
| Net carbs | 73.61g | 28.85g | N/A |
| Sugar | 0.27g | 14g | N/A |
| Sodium | 2mg | 5mg | 0% |
| Vitamin E | 0.06mg | 0.13mg | 0% |
| Vitamin K | 0.3µg | 0.7µg | 0% |
| Choline | 10.4mg | 12.7mg | 0% |
| Saturated fat | 0.155g | 0.069g | 0% |
| Monounsaturated fat | 0.087g | 0.015g | 0% |
| Tryptophan | 0.127mg | 0.009mg | 0% |
| Threonine | 0.281mg | 0.021mg | 0% |
| Isoleucine | 0.357mg | 0.022mg | 0% |
| Leucine | 0.71mg | 0.036mg | 0% |
| Lysine | 0.228mg | 0.037mg | 0% |
| Methionine | 0.183mg | 0.01mg | 0% |
| Phenylalanine | 0.52mg | 0.027mg | 0% |
| Valine | 0.415mg | 0.028mg | 0% |
| Histidine | 0.23mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1207.6% |
| Contains more FatsFats | +444.4% |
| Contains more CarbsCarbs | +145% |
| Contains more WaterWater | +464.6% |
| Contains more OtherOther | +26.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +480% |
| Contains more Poly. FatPolyunsaturated fat | +1151.5% |
| Contains less Sat. FatSaturated fat | -55.5% |
