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Cooking plantain vs Common fig - In-Depth Nutrition Comparison

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

  • Cooking plantain has more Vitamin C, Vitamin B6, Potassium, and Vitamin A RAE than Common fig.
  • Cooking plantain's daily need coverage for Vitamin C is 18% higher.
  • Common fig has 8 times less Vitamin A RAE than Cooking plantain. Cooking plantain has 56µg of Vitamin A RAE, while Common fig has 7µg.

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

Infographic

Cooking plantain vs Common fig 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +62.2%
Contains more Magnesium +117.6%
Contains more Phosphorus +142.9%
Contains more Potassium +115.1%
Contains more Copper +15.7%
Contains more Calcium +1066.7%
Contains less Sodium -75%
Equal in Zinc - 0.15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 14% 13% 6% 21% 1% 5% 24%
Contains more Iron +62.2%
Contains more Magnesium +117.6%
Contains more Phosphorus +142.9%
Contains more Potassium +115.1%
Contains more Copper +15.7%
Contains more Calcium +1066.7%
Contains less Sodium -75%
Equal in Zinc - 0.15

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +693.7%
Contains more Vitamin E +27.3%
Contains more Vitamin C +820%
Contains more Vitamin B3 +71.5%
Contains more Vitamin B6 +164.6%
Contains more Folate +266.7%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B5 +15.4%
Contains more Vitamin K +571.4%
Equal in Vitamin B2 - 0.05
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Contains more Vitamin A +693.7%
Contains more Vitamin E +27.3%
Contains more Vitamin C +820%
Contains more Vitamin B3 +71.5%
Contains more Vitamin B6 +164.6%
Contains more Folate +266.7%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B5 +15.4%
Contains more Vitamin K +571.4%
Equal in Vitamin B2 - 0.05

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Common fig
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Common fig Opinion
Net carbs 29.59g 16.28g Cooking plantain
Protein 1.3g 0.75g Cooking plantain
Fats 0.37g 0.3g Cooking plantain
Carbs 31.89g 19.18g Cooking plantain
Calories 122kcal 74kcal Cooking plantain
Starch g g
Fructose g g
Sugar 15g 16.26g Cooking plantain
Fiber 2.3g 2.9g Common fig
Calcium 3mg 35mg Common fig
Iron 0.6mg 0.37mg Cooking plantain
Magnesium 37mg 17mg Cooking plantain
Phosphorus 34mg 14mg Cooking plantain
Potassium 499mg 232mg Cooking plantain
Sodium 4mg 1mg Common fig
Zinc 0.14mg 0.15mg Common fig
Copper 0.081mg 0.07mg Cooking plantain
Vitamin A 1127IU 142IU Cooking plantain
Vitamin E 0.14mg 0.11mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.4mg 2mg Cooking plantain
Vitamin B1 0.052mg 0.06mg Common fig
Vitamin B2 0.054mg 0.05mg Cooking plantain
Vitamin B3 0.686mg 0.4mg Cooking plantain
Vitamin B5 0.26mg 0.3mg Common fig
Vitamin B6 0.299mg 0.113mg Cooking plantain
Folate 22µg 6µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 4.7µg Common fig
Tryptophan 0.015mg 0.006mg Cooking plantain
Threonine 0.034mg 0.024mg Cooking plantain
Isoleucine 0.036mg 0.023mg Cooking plantain
Leucine 0.059mg 0.033mg Cooking plantain
Lysine 0.06mg 0.03mg Cooking plantain
Methionine 0.017mg 0.006mg Cooking plantain
Phenylalanine 0.044mg 0.018mg Cooking plantain
Valine 0.046mg 0.028mg Cooking plantain
Histidine 0.064mg 0.011mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.143g 0.06g Common fig
Monounsaturated Fat 0.032g 0.066g Common fig
Polyunsaturated fat 0.069g 0.144g Common fig

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Common fig
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Cooking plantain
9
Common fig
Mineral Summary Score
17
Cooking plantain
11
Common fig

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cooking plantain
5%
Common fig
Carbohydrates
32%
Cooking plantain
19%
Common fig
Fats
2%
Cooking plantain
1%
Common fig

Comparison summary

Which food is lower in Sugar?
Cooking plantain
Cooking plantain is lower in Sugar (difference - 1.26g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 24)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.6)
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 contains less Sodium?
Common fig
Common fig contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Common fig
Common fig is lower in Saturated Fat (difference - 0.083g)
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. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Common fig - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.