Plantain raw vs. Dried fruit — In-Depth Nutrition Comparison
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How are plantain raw and dried fruit different?
- Plantain raw is higher in vitamin C and vitamin B6; however, dried fruit is richer in vitamin A, copper, vitamin E, iron, fiber, potassium, vitamin B3, and phosphorus.
- Daily need coverage for vitamin A for dried fruit is 50% higher.
- Plantain raw contains 18 times more vitamin C than dried fruit. While plantain raw contains 18.4mg of vitamin C, dried fruit contains only 1mg.
Plantains, raw and Apricots, dried, sulfured, uncooked are the varieties used in this article.
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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 | +15.6% |
| Contains less SodiumSodium | -60% |
| Contains more CalciumCalcium | +1733.3% |
| Contains more PotassiumPotassium | +132.9% |
| Contains more IronIron | +343.3% |
| Contains more CopperCopper | +323.5% |
| Contains more ZincZinc | +178.6% |
| Contains more PhosphorusPhosphorus | +108.8% |
| Contains more SeleniumSelenium | +46.7% |
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.
| Contains more Vitamin CVitamin C | +1740% |
| Contains more Vitamin B1Vitamin B1 | +246.7% |
| Contains more Vitamin B6Vitamin B6 | +109.1% |
| Contains more FolateFolate | +120% |
| Contains more Vitamin AVitamin A | +221.4% |
| Contains more Vitamin EVitamin E | +2992.9% |
| Contains more Vitamin B2Vitamin B2 | +37% |
| Contains more Vitamin B3Vitamin B3 | +277.4% |
| Contains more Vitamin B5Vitamin B5 | +98.5% |
| Contains more Vitamin KVitamin K | +342.9% |
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:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more WaterWater | +111.3% |
| Contains more ProteinProtein | +160.8% |
| Contains more FatsFats | +37.8% |
| Contains more CarbsCarbs | +96.4% |
| Contains more OtherOther | +121.6% |
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
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains less Sat. FatSaturated fat | -88.1% |
| Contains more Mono. FatMonounsaturated fat | +131.3% |
~equal in
Polyunsaturated fat
~0.074g
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 price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.081mg | 0.343mg | 29% |
| Vitamin E | 0.14mg | 4.33mg | 28% |
| Iron | 0.6mg | 2.66mg | 26% |
| Potassium | 499mg | 1162mg | 20% |
| Fiber | 2.3g | 7.3g | 20% |
| Vitamin C | 18.4mg | 1mg | 19% |
| Fructose | 12.47g | 16% | |
| Vitamin A | 56µg | 180µg | 14% |
| Vitamin B6 | 0.299mg | 0.143mg | 12% |
| Vitamin B3 | 0.686mg | 2.589mg | 12% |
| Carbs | 31.89g | 62.64g | 10% |
| Manganese | 0.235mg | 10% | |
| Calories | 122kcal | 241kcal | 6% |
| Phosphorus | 34mg | 71mg | 5% |
| Calcium | 3mg | 55mg | 5% |
| Vitamin B5 | 0.26mg | 0.516mg | 5% |
| Protein | 1.3g | 3.39g | 4% |
| Vitamin B1 | 0.052mg | 0.015mg | 3% |
| Folate | 22µg | 10µg | 3% |
| Zinc | 0.14mg | 0.39mg | 2% |
| Vitamin K | 0.7µg | 3.1µg | 2% |
| Vitamin B2 | 0.054mg | 0.074mg | 2% |
| Selenium | 1.5µg | 2.2µg | 1% |
| Saturated fat | 0.143g | 0.017g | 1% |
| Magnesium | 37mg | 32mg | 1% |
| Fats | 0.37g | 0.51g | 0% |
| Net carbs | 29.59g | 55.34g | N/A |
| Sugar | 15g | 53.44g | N/A |
| Starch | 0.35g | 0% | |
| Sodium | 4mg | 10mg | 0% |
| Choline | 13.5mg | 13.9mg | 0% |
| Monounsaturated fat | 0.032g | 0.074g | 0% |
| Polyunsaturated fat | 0.069g | 0.074g | 0% |
| Tryptophan | 0.015mg | 0.016mg | 0% |
| Threonine | 0.034mg | 0.073mg | 0% |
| Isoleucine | 0.036mg | 0.063mg | 0% |
| Leucine | 0.059mg | 0.105mg | 0% |
| Lysine | 0.06mg | 0.083mg | 0% |
| Methionine | 0.017mg | 0.015mg | 0% |
| Phenylalanine | 0.044mg | 0.062mg | 0% |
| Valine | 0.046mg | 0.078mg | 0% |
| Histidine | 0.064mg | 0.047mg | 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%
24%
Minerals Daily Need Coverage Score
15%
44%
Comparison summary
Which food is lower in Sugar?
Plantain raw is lower in Sugar (difference - 38.44g)
Which food contains less Sodium?
Plantain raw contains less Sodium (difference - 6mg)
Which food is cheaper?
Plantain raw is cheaper (difference - $2)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.126g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
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.