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Common plum vs. Cooking plantain — In-Depth Nutrition Comparison

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What are the main differences between Common plum and Cooking plantain?

  • Cooking plantain has more Vitamin B6, Potassium, Vitamin C, Magnesium, and Iron than Common plum.
  • Cooking plantain's daily need coverage for Vitamin B6 is 21% higher.

We used Plums, raw and Plantains, raw types in this comparison.

Infographic

Common plum vs Cooking plantain 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 more Calcium +100%
Contains less Sodium -100%
Contains more Iron +252.9%
Contains more Magnesium +428.6%
Contains more Phosphorus +112.5%
Contains more Potassium +217.8%
Contains more Zinc +40%
Contains more Copper +42.1%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +100%
Contains less Sodium -100%
Contains more Iron +252.9%
Contains more Magnesium +428.6%
Contains more Phosphorus +112.5%
Contains more Potassium +217.8%
Contains more Zinc +40%
Contains more Copper +42.1%
Contains more Selenium +∞%

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.
:
Contains more Vitamin E +85.7%
Contains more Vitamin K +814.3%
Contains more Vitamin A +226.7%
Contains more Vitamin C +93.7%
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 Folate +340%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
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 +85.7%
Contains more Vitamin K +814.3%
Contains more Vitamin A +226.7%
Contains more Vitamin C +93.7%
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 Folate +340%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +33.6%
Contains more Protein +85.7%
Contains more Fats +32.1%
Contains more Carbs +179.2%
Contains more Other +213.5%
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 Water +33.6%
Contains more Protein +85.7%
Contains more Fats +32.1%
Contains more Carbs +179.2%
Contains more Other +213.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +318.8%
Contains more Polyunsaturated fat +56.8%
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +318.8%
Contains more Polyunsaturated fat +56.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Common plum Cooking plantain Opinion
Net carbs 10.02g 29.59g Cooking plantain
Protein 0.7g 1.3g Cooking plantain
Fats 0.28g 0.37g Cooking plantain
Carbs 11.42g 31.89g Cooking plantain
Calories 46kcal 122kcal Cooking plantain
Fructose 3.07g Common plum
Sugar 9.92g 15g Common plum
Fiber 1.4g 2.3g Cooking plantain
Calcium 6mg 3mg Common plum
Iron 0.17mg 0.6mg Cooking plantain
Magnesium 7mg 37mg Cooking plantain
Phosphorus 16mg 34mg Cooking plantain
Potassium 157mg 499mg Cooking plantain
Sodium 0mg 4mg Common plum
Zinc 0.1mg 0.14mg Cooking plantain
Copper 0.057mg 0.081mg Cooking plantain
Manganese 0.052mg Common plum
Selenium 0µg 1.5µg Cooking plantain
Vitamin A 345IU 1127IU Cooking plantain
Vitamin A RAE 17µg 56µg Cooking plantain
Vitamin E 0.26mg 0.14mg Common plum
Vitamin C 9.5mg 18.4mg Cooking plantain
Vitamin B1 0.028mg 0.052mg Cooking plantain
Vitamin B2 0.026mg 0.054mg Cooking plantain
Vitamin B3 0.417mg 0.686mg Cooking plantain
Vitamin B5 0.135mg 0.26mg Cooking plantain
Vitamin B6 0.029mg 0.299mg Cooking plantain
Folate 5µg 22µg Cooking plantain
Vitamin K 6.4µg 0.7µg Common plum
Tryptophan 0.009mg 0.015mg Cooking plantain
Threonine 0.01mg 0.034mg Cooking plantain
Isoleucine 0.014mg 0.036mg Cooking plantain
Leucine 0.015mg 0.059mg Cooking plantain
Lysine 0.016mg 0.06mg Cooking plantain
Methionine 0.008mg 0.017mg Cooking plantain
Phenylalanine 0.014mg 0.044mg Cooking plantain
Valine 0.016mg 0.046mg Cooking plantain
Histidine 0.009mg 0.064mg Cooking plantain
Saturated Fat 0.017g 0.143g Common plum
Monounsaturated Fat 0.134g 0.032g Common plum
Polyunsaturated fat 0.044g 0.069g Cooking plantain

Which food is preferable for your diet?

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

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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
9%
Common plum
23%
Cooking plantain
Minerals Daily Need Coverage Score
6%
Common plum
15%
Cooking plantain

Comparison summary

Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 16)
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 is lower in Sugar?
Common plum
Common plum is lower in Sugar (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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Cooking plantain - 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.