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Cooking plantain vs Common plum - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 1)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Sugars?
Common plum
Common plum contains less Sugars (difference - 5.08g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.126g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Common plum
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain Common plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Cooking plantain
10
Common plum
Mineral Summary Score
13
Cooking plantain
5
Common plum

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +252.9%
Contains more Potassium +217.8%
Contains more Magnesium +428.6%
Contains more Copper +42.1%
Contains more Zinc +40%
Contains more Phosphorus +112.5%
Contains more Calcium +100%
Contains less Sodium -100%
Contains more Iron +252.9%
Contains more Potassium +217.8%
Contains more Magnesium +428.6%
Contains more Copper +42.1%
Contains more Zinc +40%
Contains more Phosphorus +112.5%
Contains more Calcium +100%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +93.7%
Contains more Vitamin A +226.7%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +64.5%
Contains more Vitamin B5 +92.6%
Contains more Vitamin B6 +931%
Contains more Vitamin E +85.7%
Contains more Vitamin K +814.3%
Contains more Vitamin C +93.7%
Contains more Vitamin A +226.7%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +64.5%
Contains more Vitamin B5 +92.6%
Contains more Vitamin B6 +931%
Contains more Vitamin E +85.7%
Contains more Vitamin K +814.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cooking plantain
4%
Common plum
Carbohydrates
32%
Cooking plantain
11%
Common plum
Fats
2%
Cooking plantain
1%
Common plum

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Common plum Opinion
Calories 122 46 Cooking plantain
Protein 1.3 0.7 Cooking plantain
Fats 0.37 0.28 Cooking plantain
Vitamin C 18.4 9.5 Cooking plantain
Carbs 31.89 11.42 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.17 Cooking plantain
Calcium 3 6 Common plum
Potassium 499 157 Cooking plantain
Magnesium 37 7 Cooking plantain
Sugars 15 9.92 Cooking plantain
Fiber 2.3 1.4 Cooking plantain
Copper 0.081 0.057 Cooking plantain
Zinc 0.14 0.1 Cooking plantain
Starch 0 Common plum
Phosphorus 34 16 Cooking plantain
Sodium 4 0 Common plum
Vitamin A 1127 345 Cooking plantain
Vitamin E 0.14 0.26 Common plum
Vitamin D 0 0
Vitamin B1 0.052 0.028 Cooking plantain
Vitamin B2 0.054 0.026 Cooking plantain
Vitamin B3 0.686 0.417 Cooking plantain
Vitamin B5 0.26 0.135 Cooking plantain
Vitamin B6 0.299 0.029 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 6.4 Common plum
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.143 0.017 Common plum
Monounsaturated Fat 0.032 0.134 Common plum
Polyunsaturated fat 0.069 0.044 Cooking plantain
Tryptophan 0.015 0.009 Cooking plantain
Threonine 0.034 0.01 Cooking plantain
Isoleucine 0.036 0.014 Cooking plantain
Leucine 0.059 0.015 Cooking plantain
Lysine 0.06 0.016 Cooking plantain
Methionine 0.017 0.008 Cooking plantain
Phenylalanine 0.044 0.014 Cooking plantain
Valine 0.046 0.016 Cooking plantain
Histidine 0.064 0.009 Cooking plantain
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.