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Prune vs Cooking plantain - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food contains less Sugars?
Cooking plantain
Cooking plantain contains less Sugars (difference - 23.13g)
Which food is cheaper?
Cooking plantain
Cooking 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Prune Cooking plantain
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Prune Cooking plantain
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
33
Prune
21
Cooking plantain
Mineral Summary Score
24
Prune
13
Cooking plantain

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
Prune
8
:
Contains more Iron +55%
Contains more Calcium +1333.3%
Contains more Potassium +46.7%
Contains more Magnesium +10.8%
Contains more Copper +246.9%
Contains more Zinc +214.3%
Contains more Phosphorus +102.9%
Contains less Sodium -50%
Equal in Magnesium - 37
Contains more Iron +55%
Contains more Calcium +1333.3%
Contains more Potassium +46.7%
Contains more Magnesium +10.8%
Contains more Copper +246.9%
Contains more Zinc +214.3%
Contains more Phosphorus +102.9%
Contains less Sodium -50%
Equal in Magnesium - 37

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
Prune
5
:
Contains more Vitamin E +207.1%
Contains more Vitamin B2 +244.4%
Contains more Vitamin B3 +174.3%
Contains more Vitamin B5 +62.3%
Contains more Vitamin K +8400%
Contains more Vitamin C +2966.7%
Contains more Vitamin A +44.3%
Contains more Vitamin B6 +45.9%
Equal in Vitamin B1 - 0.052
Contains more Vitamin E +207.1%
Contains more Vitamin B2 +244.4%
Contains more Vitamin B3 +174.3%
Contains more Vitamin B5 +62.3%
Contains more Vitamin K +8400%
Contains more Vitamin C +2966.7%
Contains more Vitamin A +44.3%
Contains more Vitamin B6 +45.9%
Equal in Vitamin B1 - 0.052

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
13%
Prune
8%
Cooking plantain
Carbohydrates
64%
Prune
32%
Cooking plantain
Fats
2%
Prune
2%
Cooking plantain

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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 Prune Cooking plantain Opinion
Calories 240 122 Prune
Protein 2.18 1.3 Prune
Fats 0.38 0.37 Prune
Vitamin C 0.6 18.4 Cooking plantain
Carbs 63.88 31.89 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 0.6 Prune
Calcium 43 3 Prune
Potassium 732 499 Prune
Magnesium 41 37 Prune
Sugars 38.13 15 Prune
Fiber 7.1 2.3 Prune
Copper 0.281 0.081 Prune
Zinc 0.44 0.14 Prune
Starch 5.11 Prune
Phosphorus 69 34 Prune
Sodium 2 4 Prune
Vitamin A 781 1127 Cooking plantain
Vitamin E 0.43 0.14 Prune
Vitamin D 0 0
Vitamin B1 0.051 0.052 Cooking plantain
Vitamin B2 0.186 0.054 Prune
Vitamin B3 1.882 0.686 Prune
Vitamin B5 0.422 0.26 Prune
Vitamin B6 0.205 0.299 Cooking plantain
Vitamin B12 0 0
Vitamin K 59.5 0.7 Prune
Folic acid (B9) 0 0
Trans Fat 0 Prune
Saturated Fat 0.088 0.143 Prune
Monounsaturated Fat 0.053 0.032 Prune
Polyunsaturated fat 0.062 0.069 Cooking plantain
Tryptophan 0.025 0.015 Prune
Threonine 0.049 0.034 Prune
Isoleucine 0.041 0.036 Prune
Leucine 0.066 0.059 Prune
Lysine 0.05 0.06 Cooking plantain
Methionine 0.016 0.017 Cooking plantain
Phenylalanine 0.052 0.044 Prune
Valine 0.056 0.046 Prune
Histidine 0.027 0.064 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.