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  6. Plum vs. Plantain

Plum vs. Plantain — In-Depth Nutrition Comparison

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What are the differences between Plum and Plantain?

  • The amount of Vitamin B6, Potassium, Magnesium, Folate, and Iron in Plantain is higher than in Plum.
  • Plantain's daily need coverage for Vitamin B6 is 16% more.

We used Plums, raw and Plantains, cooked types in this article.

Infographic

Plum vs Plantain 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.
Plum
Plum
3
:
7
Plantain
Plantain
Contains more Calcium +200%
Contains less Sodium -100%
Contains more Iron +241.2%
Contains more Magnesium +357.1%
Contains more Phosphorus +75%
Contains more Potassium +196.2%
Contains more Zinc +30%
Contains more Copper +15.8%
Contains more Selenium +∞%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +200%
Contains less Sodium -100%
Contains more Iron +241.2%
Contains more Magnesium +357.1%
Contains more Phosphorus +75%
Contains more Potassium +196.2%
Contains more Zinc +30%
Contains more Copper +15.8%
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.
Plum
Plum
2
:
8
Plantain
Plantain
Contains more Vitamin E +100%
Contains more Vitamin K +814.3%
Contains more Vitamin A +163.5%
Contains more Vitamin C +14.7%
Contains more Vitamin B1 +64.3%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +81.3%
Contains more Vitamin B5 +72.6%
Contains more Vitamin B6 +727.6%
Contains more Folate +420%
Plum
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%
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Contains more Vitamin E +100%
Contains more Vitamin K +814.3%
Contains more Vitamin A +163.5%
Contains more Vitamin C +14.7%
Contains more Vitamin B1 +64.3%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +81.3%
Contains more Vitamin B5 +72.6%
Contains more Vitamin B6 +727.6%
Contains more Folate +420%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
:
3
Plantain
Plantain
Contains more Fats +55.6%
Contains more Water +29.6%
Contains more Protein +12.9%
Contains more Carbs +172.8%
Contains more Other +56.8%
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Fats +55.6%
Contains more Water +29.6%
Contains more Protein +12.9%
Contains more Carbs +172.8%
Contains more Other +56.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
3
:
0
Plantain
Plantain
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +793.3%
Contains more Polyunsaturated fat +33.3%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +793.3%
Contains more Polyunsaturated fat +33.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Plantain Opinion
Net carbs 10.02g 28.85g Plantain
Protein 0.7g 0.79g Plantain
Fats 0.28g 0.18g Plum
Carbs 11.42g 31.15g Plantain
Calories 46kcal 116kcal Plantain
Fructose 3.07g Plum
Sugar 9.92g 14g Plum
Fiber 1.4g 2.3g Plantain
Calcium 6mg 2mg Plum
Iron 0.17mg 0.58mg Plantain
Magnesium 7mg 32mg Plantain
Phosphorus 16mg 28mg Plantain
Potassium 157mg 465mg Plantain
Sodium 0mg 5mg Plum
Zinc 0.1mg 0.13mg Plantain
Copper 0.057mg 0.066mg Plantain
Manganese 0.052mg Plum
Selenium 0µg 1.4µg Plantain
Vitamin A 345IU 909IU Plantain
Vitamin A RAE 17µg 45µg Plantain
Vitamin E 0.26mg 0.13mg Plum
Vitamin C 9.5mg 10.9mg Plantain
Vitamin B1 0.028mg 0.046mg Plantain
Vitamin B2 0.026mg 0.052mg Plantain
Vitamin B3 0.417mg 0.756mg Plantain
Vitamin B5 0.135mg 0.233mg Plantain
Vitamin B6 0.029mg 0.24mg Plantain
Folate 5µg 26µg Plantain
Vitamin K 6.4µg 0.7µg Plum
Tryptophan 0.009mg 0.009mg
Threonine 0.01mg 0.021mg Plantain
Isoleucine 0.014mg 0.022mg Plantain
Leucine 0.015mg 0.036mg Plantain
Lysine 0.016mg 0.037mg Plantain
Methionine 0.008mg 0.01mg Plantain
Phenylalanine 0.014mg 0.027mg Plantain
Valine 0.016mg 0.028mg Plantain
Histidine 0.009mg 0.039mg Plantain
Saturated Fat 0.017g 0.069g Plum
Monounsaturated Fat 0.134g 0.015g Plum
Polyunsaturated fat 0.044g 0.033g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum 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%
Plum
18%
Plantain
Minerals Daily Need Coverage Score
6%
Plum
13%
Plantain

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 4.08g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 16)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.