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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, Vitamin B2, and Calcium, while Plantain raw is higher in 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.

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.
White Bread
White Bread
7
:
3
Plantain raw
Plantain raw
Contains more Calcium +4700%
Contains more Iron +501.7%
Contains more Phosphorus +188.2%
Contains more Zinc +428.6%
Contains more Copper +24.7%
Contains more Selenium +1366.7%
Contains more Magnesium +60.9%
Contains more Potassium +296%
Contains less Sodium -99.2%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
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 +4700%
Contains more Iron +501.7%
Contains more Phosphorus +188.2%
Contains more Zinc +428.6%
Contains more Copper +24.7%
Contains more Selenium +1366.7%
Contains more Magnesium +60.9%
Contains more Potassium +296%
Contains less Sodium -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.
White Bread
White Bread
6
:
4
Plantain raw
Plantain raw
Contains more Vitamin E +57.1%
Contains more Vitamin B1 +925%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +596.8%
Contains more Vitamin B5 +106.2%
Contains more Folate +404.5%
Contains more Vitamin A +112600%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +243.7%
Contains more Vitamin K +250%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
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 E +57.1%
Contains more Vitamin B1 +925%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +596.8%
Contains more Vitamin B5 +106.2%
Contains more Folate +404.5%
Contains more Vitamin A +112600%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +243.7%
Contains more Vitamin K +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
4
:
1
Plantain raw
Plantain raw
Contains more Protein +580.8%
Contains more Fats +800%
Contains more Carbs +55%
Contains more Other +70.7%
Contains more Water +79.2%
White Bread
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
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 +580.8%
Contains more Fats +800%
Contains more Carbs +55%
Contains more Other +70.7%
Contains more Water +79.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +1771.9%
Contains more Polyunsaturated fat +2221.7%
Contains less Saturated Fat -79.5%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +1771.9%
Contains more Polyunsaturated fat +2221.7%
Contains less Saturated Fat -79.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White Bread Plantain raw Opinion
Net carbs 46.72g 29.59g White Bread
Protein 8.85g 1.3g White Bread
Fats 3.33g 0.37g White Bread
Carbs 49.42g 31.89g White Bread
Calories 266kcal 122kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 15g White Bread
Fiber 2.7g 2.3g White Bread
Calcium 144mg 3mg White Bread
Iron 3.61mg 0.6mg White Bread
Magnesium 23mg 37mg Plantain raw
Phosphorus 98mg 34mg White Bread
Potassium 126mg 499mg Plantain raw
Sodium 490mg 4mg Plantain raw
Zinc 0.74mg 0.14mg White Bread
Copper 0.101mg 0.081mg White Bread
Manganese 0.536mg White Bread
Selenium 22µg 1.5µg White Bread
Vitamin A 1IU 1127IU Plantain raw
Vitamin A RAE 0µg 56µg Plantain raw
Vitamin E 0.22mg 0.14mg White Bread
Vitamin C 0mg 18.4mg Plantain raw
Vitamin B1 0.533mg 0.052mg White Bread
Vitamin B2 0.243mg 0.054mg White Bread
Vitamin B3 4.78mg 0.686mg White Bread
Vitamin B5 0.536mg 0.26mg White Bread
Vitamin B6 0.087mg 0.299mg Plantain raw
Folate 111µg 22µg White Bread
Vitamin K 0.2µg 0.7µg Plantain raw
Tryptophan 0.015mg Plantain raw
Threonine 0.034mg Plantain raw
Isoleucine 0.036mg Plantain raw
Leucine 0.059mg Plantain raw
Lysine 0.06mg Plantain raw
Methionine 0.017mg Plantain raw
Phenylalanine 0.044mg Plantain raw
Valine 0.046mg Plantain raw
Histidine 0.064mg Plantain raw
Trans Fat 0.027g 0g Plantain raw
Saturated Fat 0.698g 0.143g Plantain raw
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.032g White Bread
Polyunsaturated fat 1.602g 0.069g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread 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
35%
White Bread
23%
Plantain raw
Minerals Daily Need Coverage Score
56%
White Bread
15%
Plantain raw

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 9.33g)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 486mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 0.555g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.