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  6. Plantain raw vs. Prunes

Plantain raw vs. Prunes — In-Depth Nutrition Comparison

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How are plantain raw and prunes different?

  • Plantain raw is richer in vitamin C, vitamin B6, and vitamin A, while prunes are higher in vitamin K, copper, fiber, vitamin B2, vitamin B3, and potassium.
  • Prunes cover your daily need for vitamin K, 49% more than plantain raw.
  • Plantain raw contains 31 times more vitamin C than prunes. Plantain raw contains 18.4mg of vitamin C, while prunes contain 0.6mg.

Plantains, raw and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Plantain raw vs Prunes 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Prunes
Prunes
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +10.8%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +46.7%
Contains more IronIron +55%
Contains more CopperCopper +246.9%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -50%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Prunes
Prunes
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +2966.7%
Contains more Vitamin AVitamin A +43.6%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more FolateFolate +450%
Contains more CholineCholine +33.7%
Contains more Vitamin EVitamin E +207.1%
Contains more Vitamin B2Vitamin B2 +244.4%
Contains more Vitamin B3Vitamin B3 +174.3%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin KVitamin K +8400%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.051mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Prunes DV% diff.
Vitamin K 0.7µg 59.5µg 49%
Copper 0.081mg 0.281mg 22%
Vitamin C 18.4mg 0.6mg 20%
Fiber 2.3g 7.1g 19%
Fructose 12.45g 16%
Manganese 0.299mg 13%
Carbs 31.89g 63.88g 11%
Vitamin B2 0.054mg 0.186mg 10%
Vitamin B6 0.299mg 0.205mg 7%
Vitamin B3 0.686mg 1.882mg 7%
Potassium 499mg 732mg 7%
Calories 122kcal 240kcal 6%
Folate 22µg 4µg 5%
Phosphorus 34mg 69mg 5%
Iron 0.6mg 0.93mg 4%
Calcium 3mg 43mg 4%
Zinc 0.14mg 0.44mg 3%
Vitamin B5 0.26mg 0.422mg 3%
Starch 5.11g 2%
Vitamin A 56µg 39µg 2%
Vitamin E 0.14mg 0.43mg 2%
Selenium 1.5µg 0.3µg 2%
Protein 1.3g 2.18g 2%
Choline 13.5mg 10.1mg 1%
Magnesium 37mg 41mg 1%
Fats 0.37g 0.38g 0%
Net carbs 29.59g 56.78g N/A
Sugar 15g 38.13g N/A
Sodium 4mg 2mg 0%
Vitamin B1 0.052mg 0.051mg 0%
Saturated fat 0.143g 0.088g 0%
Monounsaturated fat 0.032g 0.053g 0%
Polyunsaturated fat 0.069g 0.062g 0%
Tryptophan 0.015mg 0.025mg 0%
Threonine 0.034mg 0.049mg 0%
Isoleucine 0.036mg 0.041mg 0%
Leucine 0.059mg 0.066mg 0%
Lysine 0.06mg 0.05mg 0%
Methionine 0.017mg 0.016mg 0%
Phenylalanine 0.044mg 0.052mg 0%
Valine 0.046mg 0.056mg 0%
Histidine 0.064mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Prunes
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more WaterWater +111.1%
Contains more ProteinProtein +67.7%
Contains more CarbsCarbs +100.3%
Contains more OtherOther +127.6%
~equal in Fats ~0.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Poly. FatPolyunsaturated fat +11.3%
Contains less Sat. FatSaturated fat -38.5%
Contains more Mono. FatMonounsaturated fat +65.6%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.