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  6. White bread vs. Plantain raw

White bread vs. Plantain raw — In-Depth Nutrition Comparison

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What are the main differences between white bread and plantain raw?

  • White bread is richer in vitamin B1, iron, selenium, vitamin B3, folate, and vitamin B2, while plantain raw is higher in vitamin A, vitamin C, and vitamin B6.
  • White bread's daily need coverage for vitamin B1 is 40% higher.
  • Plantain raw has 123 times less sodium than white bread. White bread has 490mg of sodium, while plantain raw has 4mg.
  • White bread has a higher glycemic index (73) than plantain raw (37).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Plantains, raw types in this comparison.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +4700%
Contains more IronIron +501.7%
Contains more CopperCopper +24.7%
Contains more ZincZinc +428.6%
Contains more PhosphorusPhosphorus +188.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1366.7%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +296%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +57.1%
Contains more Vitamin B1Vitamin B1 +925%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +596.8%
Contains more Vitamin B5Vitamin B5 +106.2%
Contains more FolateFolate +404.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +243.7%
Contains more Vitamin KVitamin K +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.5mg

All nutrients comparison - raw data values

Nutrient White bread Plantain raw DV% diff.
Vitamin B1 0.533mg 0.052mg 40%
Iron 3.61mg 0.6mg 38%
Selenium 22µg 1.5µg 37%
Vitamin B3 4.78mg 0.686mg 26%
Manganese 0.536mg 23%
Folate 111µg 22µg 22%
Sodium 490mg 4mg 21%
Vitamin C 0mg 18.4mg 20%
Vitamin B6 0.087mg 0.299mg 16%
Protein 8.85g 1.3g 15%
Vitamin B2 0.243mg 0.054mg 15%
Starch 37.17g 15%
Calcium 144mg 3mg 14%
Potassium 126mg 499mg 11%
Polyunsaturated fat 1.602g 0.069g 10%
Phosphorus 98mg 34mg 9%
Calories 266kcal 122kcal 7%
Vitamin A 0µg 56µg 6%
Vitamin B5 0.536mg 0.26mg 6%
Carbs 49.42g 31.89g 6%
Zinc 0.74mg 0.14mg 5%
Fats 3.33g 0.37g 5%
Saturated fat 0.698g 0.143g 3%
Fructose 2.43g 3%
Magnesium 23mg 37mg 3%
Copper 0.101mg 0.081mg 2%
Fiber 2.7g 2.3g 2%
Vitamin E 0.22mg 0.14mg 1%
Monounsaturated fat 0.599g 0.032g 1%
Net carbs 46.72g 29.59g N/A
Sugar 5.67g 15g N/A
Vitamin K 0.2µg 0.7µg 0%
Trans fat 0.027g 0g N/A
Choline 14.6mg 13.5mg 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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +580.8%
Contains more FatsFats +800%
Contains more CarbsCarbs +55%
Contains more OtherOther +70.7%
Contains more WaterWater +79.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +1771.9%
Contains more Poly. FatPolyunsaturated fat +2221.7%
Contains less Sat. FatSaturated fat -79.5%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.