Prunes vs. Plantain — In-Depth Nutrition Comparison
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How are Prunes and Plantain different?
- Prunes is higher in Vitamin K, Copper, Fiber, Vitamin B2, Potassium, Vitamin B3, and Phosphorus, however, Plantain is richer in Vitamin C, and Folate.
- Daily need coverage for Vitamin K from Prunes is 49% higher.
- Prunes contains 22 times more Calcium than Plantain. While Prunes contains 43mg of Calcium, Plantain contains only 2mg.
Plums, dried (prunes), uncooked and Plantains, cooked are the varieties used in this article.
Infographic
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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
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Calcium
+2050%
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Iron
+60.3%
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Magnesium
+28.1%
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Phosphorus
+146.4%
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Potassium
+57.4%
Contains
less
Sodium
-60%
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Zinc
+238.5%
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Copper
+325.8%
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Selenium
+366.7%
Contains
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Calcium
+2050%
Contains
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Iron
+60.3%
Contains
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Magnesium
+28.1%
Contains
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Phosphorus
+146.4%
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Potassium
+57.4%
Contains
less
Sodium
-60%
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Zinc
+238.5%
Contains
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Copper
+325.8%
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Selenium
+366.7%
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.
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Contains
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Vitamin E
+230.8%
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Vitamin B1
+10.9%
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Vitamin B2
+257.7%
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Vitamin B3
+148.9%
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Vitamin B5
+81.1%
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Vitamin K
+8400%
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Vitamin A
+16.4%
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Vitamin C
+1716.7%
Contains
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Vitamin B6
+17.1%
Contains
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Folate
+550%
Equal in Vitamin B1 - 0.046
Contains
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Vitamin E
+230.8%
Contains
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Vitamin B1
+10.9%
Contains
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Vitamin B2
+257.7%
Contains
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Vitamin B3
+148.9%
Contains
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Vitamin B5
+81.1%
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Vitamin K
+8400%
Contains
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Vitamin A
+16.4%
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Vitamin C
+1716.7%
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Vitamin B6
+17.1%
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Folate
+550%
Equal in Vitamin B1 - 0.046
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+175.9%
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Fats
+111.1%
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Carbs
+105.1%
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Other
+355.2%
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Water
+117.7%
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Protein
+175.9%
Contains
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Fats
+111.1%
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Carbs
+105.1%
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Other
+355.2%
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Water
+117.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+253.3%
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Polyunsaturated fat
+87.9%
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Saturated Fat
-21.6%
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Monounsaturated Fat
+253.3%
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Polyunsaturated fat
+87.9%
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Saturated Fat
-21.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 56.78g | 28.85g |
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| Protein | 2.18g | 0.79g |
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| Fats | 0.38g | 0.18g |
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| Carbs | 63.88g | 31.15g |
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| Calories | 240kcal | 116kcal |
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| Starch | 5.11g |
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| Fructose | 12.45g |
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| Sugar | 38.13g | 14g |
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| Fiber | 7.1g | 2.3g |
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| Calcium | 43mg | 2mg |
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| Iron | 0.93mg | 0.58mg |
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| Magnesium | 41mg | 32mg |
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| Phosphorus | 69mg | 28mg |
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| Potassium | 732mg | 465mg |
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| Sodium | 2mg | 5mg |
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| Zinc | 0.44mg | 0.13mg |
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| Copper | 0.281mg | 0.066mg |
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| Manganese | 0.299mg |
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| Selenium | 0.3µg | 1.4µg |
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| Vitamin A | 781IU | 909IU |
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| Vitamin A RAE | 39µg | 45µg |
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| Vitamin E | 0.43mg | 0.13mg |
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| Vitamin C | 0.6mg | 10.9mg |
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| Vitamin B1 | 0.051mg | 0.046mg |
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| Vitamin B2 | 0.186mg | 0.052mg |
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| Vitamin B3 | 1.882mg | 0.756mg |
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| Vitamin B5 | 0.422mg | 0.233mg |
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| Vitamin B6 | 0.205mg | 0.24mg |
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| Folate | 4µg | 26µg |
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| Vitamin K | 59.5µg | 0.7µg |
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| Tryptophan | 0.025mg | 0.009mg |
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| Threonine | 0.049mg | 0.021mg |
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| Isoleucine | 0.041mg | 0.022mg |
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| Leucine | 0.066mg | 0.036mg |
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| Lysine | 0.05mg | 0.037mg |
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| Methionine | 0.016mg | 0.01mg |
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| Phenylalanine | 0.052mg | 0.027mg |
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| Valine | 0.056mg | 0.028mg |
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| Histidine | 0.027mg | 0.039mg |
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| Saturated Fat | 0.088g | 0.069g |
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| Monounsaturated Fat | 0.053g | 0.015g |
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| Polyunsaturated fat | 0.062g | 0.033g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
31%
18%
Minerals Daily Need Coverage Score
32%
13%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Plantain is lower in Sugar (difference - 24.13g)
Which food is lower in Saturated Fat?
Plantain is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Plantain is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.