Plantain raw vs. Plum — In-Depth Nutrition Comparison
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What are the main differences between plantain raw and plums?
- Plantain raw has more vitamin B6, vitamin A, potassium, vitamin C, magnesium, and iron than plums.
- Plantain raw's daily need coverage for vitamin B6 is 21% higher.
- Plums have 7 times less choline than plantain raw. Plantain raw has 13.5mg of choline, while plums have 1.9mg.
- Plums are lower in sugar.
- Plums have a higher glycemic index (53) than plantain raw (37).
We used Plantains, raw and Plums, raw types in this comparison.
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 MagnesiumMagnesium | +428.6% |
| Contains more PotassiumPotassium | +217.8% |
| Contains more IronIron | +252.9% |
| Contains more CopperCopper | +42.1% |
| Contains more ZincZinc | +40% |
| Contains more PhosphorusPhosphorus | +112.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +100% |
| Contains less SodiumSodium | -100% |
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 CVitamin C | +93.7% |
| Contains more Vitamin AVitamin A | +229.4% |
| Contains more Vitamin B1Vitamin B1 | +85.7% |
| Contains more Vitamin B2Vitamin B2 | +107.7% |
| Contains more Vitamin B3Vitamin B3 | +64.5% |
| Contains more Vitamin B5Vitamin B5 | +92.6% |
| Contains more Vitamin B6Vitamin B6 | +931% |
| Contains more FolateFolate | +340% |
| Contains more CholineCholine | +610.5% |
| Contains more Vitamin EVitamin E | +85.7% |
| Contains more Vitamin KVitamin K | +814.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
Protein:
0.7 g
Fats:
0.28 g
Carbs:
11.42 g
Water:
87.23 g
Other:
0.37 g
| Contains more ProteinProtein | +85.7% |
| Contains more FatsFats | +32.1% |
| Contains more CarbsCarbs | +179.2% |
| Contains more OtherOther | +213.5% |
| Contains more WaterWater | +33.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.143 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.069 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.134 g
Polyunsaturated fat:
Poly. Fat
0.044 g
| Contains more Poly. FatPolyunsaturated fat | +56.8% |
| Contains less Sat. FatSaturated fat | -88.1% |
| Contains more Mono. FatMonounsaturated fat | +318.8% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.299mg | 0.029mg | 21% |
| Vitamin C | 18.4mg | 9.5mg | 10% |
| Potassium | 499mg | 157mg | 10% |
| Carbs | 31.89g | 11.42g | 7% |
| Magnesium | 37mg | 7mg | 7% |
| Vitamin K | 0.7µg | 6.4µg | 5% |
| Iron | 0.6mg | 0.17mg | 5% |
| Calories | 122kcal | 46kcal | 4% |
| Vitamin A | 56µg | 17µg | 4% |
| Folate | 22µg | 5µg | 4% |
| Fructose | 3.07g | 4% | |
| Fiber | 2.3g | 1.4g | 4% |
| Selenium | 1.5µg | 0µg | 3% |
| Phosphorus | 34mg | 16mg | 3% |
| Copper | 0.081mg | 0.057mg | 3% |
| Vitamin B5 | 0.26mg | 0.135mg | 3% |
| Choline | 13.5mg | 1.9mg | 2% |
| Vitamin B3 | 0.686mg | 0.417mg | 2% |
| Vitamin B2 | 0.054mg | 0.026mg | 2% |
| Vitamin B1 | 0.052mg | 0.028mg | 2% |
| Manganese | 0.052mg | 2% | |
| Protein | 1.3g | 0.7g | 1% |
| Saturated fat | 0.143g | 0.017g | 1% |
| Vitamin E | 0.14mg | 0.26mg | 1% |
| Fats | 0.37g | 0.28g | 0% |
| Net carbs | 29.59g | 10.02g | N/A |
| Calcium | 3mg | 6mg | 0% |
| Sugar | 15g | 9.92g | N/A |
| Zinc | 0.14mg | 0.1mg | 0% |
| Sodium | 4mg | 0mg | 0% |
| Monounsaturated fat | 0.032g | 0.134g | 0% |
| Polyunsaturated fat | 0.069g | 0.044g | 0% |
| Tryptophan | 0.015mg | 0.009mg | 0% |
| Threonine | 0.034mg | 0.01mg | 0% |
| Isoleucine | 0.036mg | 0.014mg | 0% |
| Leucine | 0.059mg | 0.015mg | 0% |
| Lysine | 0.06mg | 0.016mg | 0% |
| Methionine | 0.017mg | 0.008mg | 0% |
| Phenylalanine | 0.044mg | 0.014mg | 0% |
| Valine | 0.046mg | 0.016mg | 0% |
| Histidine | 0.064mg | 0.009mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
18%
8%
Minerals Daily Need Coverage Score
15%
6%
Comparison summary
Which food is lower in Sugar?
Plum is lower in Sugar (difference - 5.08g)
Which food contains less Sodium?
Plum contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Plum is lower in Saturated fat (difference - 0.126g)
Which food is lower in glycemic index?
Plantain raw is lower in glycemic index (difference - 16)
Which food is cheaper?
Plantain raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Plantain raw is relatively richer in minerals
Which food is richer in vitamins?
Plantain raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)