Plantain vs. Plum — In-Depth Nutrition Comparison
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What are the differences between plantains and plums?
- The amount of vitamin B6, vitamin A, potassium, magnesium, folate, and iron in plantains is higher than in plums.
- Plantains' daily need coverage for vitamin B6 is 16% more.
- Plums contain 7 times less choline than plantains. Plantains contain 12.7mg of choline, while plums contain 1.9mg.
- Plums have less sugar.
- Plantains have a lower glycemic index (37) than plums (53).
We used Plantains, cooked and Plums, raw types 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 | +357.1% |
| Contains more PotassiumPotassium | +196.2% |
| Contains more IronIron | +241.2% |
| Contains more CopperCopper | +15.8% |
| Contains more ZincZinc | +30% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +200% |
| 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 | +14.7% |
| Contains more Vitamin AVitamin A | +164.7% |
| Contains more Vitamin B1Vitamin B1 | +64.3% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +81.3% |
| Contains more Vitamin B5Vitamin B5 | +72.6% |
| Contains more Vitamin B6Vitamin B6 | +727.6% |
| Contains more FolateFolate | +420% |
| Contains more CholineCholine | +568.4% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin KVitamin K | +814.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.24mg | 0.029mg | 16% |
| Potassium | 465mg | 157mg | 9% |
| Carbs | 31.15g | 11.42g | 7% |
| Magnesium | 32mg | 7mg | 6% |
| Iron | 0.58mg | 0.17mg | 5% |
| Folate | 26µg | 5µg | 5% |
| Vitamin K | 0.7µg | 6.4µg | 5% |
| Calories | 116kcal | 46kcal | 4% |
| Fiber | 2.3g | 1.4g | 4% |
| Fructose | 3.07g | 4% | |
| Vitamin A | 45µg | 17µg | 3% |
| Selenium | 1.4µg | 0µg | 3% |
| Vitamin B1 | 0.046mg | 0.028mg | 2% |
| Choline | 12.7mg | 1.9mg | 2% |
| Vitamin B5 | 0.233mg | 0.135mg | 2% |
| Vitamin B3 | 0.756mg | 0.417mg | 2% |
| Vitamin B2 | 0.052mg | 0.026mg | 2% |
| Vitamin C | 10.9mg | 9.5mg | 2% |
| Manganese | 0.052mg | 2% | |
| Phosphorus | 28mg | 16mg | 2% |
| Vitamin E | 0.13mg | 0.26mg | 1% |
| Copper | 0.066mg | 0.057mg | 1% |
| Protein | 0.79g | 0.7g | 0% |
| Fats | 0.18g | 0.28g | 0% |
| Net carbs | 28.85g | 10.02g | N/A |
| Calcium | 2mg | 6mg | 0% |
| Sugar | 14g | 9.92g | N/A |
| Zinc | 0.13mg | 0.1mg | 0% |
| Sodium | 5mg | 0mg | 0% |
| Saturated fat | 0.069g | 0.017g | 0% |
| Monounsaturated fat | 0.015g | 0.134g | 0% |
| Polyunsaturated fat | 0.033g | 0.044g | 0% |
| Tryptophan | 0.009mg | 0.009mg | 0% |
| Threonine | 0.021mg | 0.01mg | 0% |
| Isoleucine | 0.022mg | 0.014mg | 0% |
| Leucine | 0.036mg | 0.015mg | 0% |
| Lysine | 0.037mg | 0.016mg | 0% |
| Methionine | 0.01mg | 0.008mg | 0% |
| Phenylalanine | 0.027mg | 0.014mg | 0% |
| Valine | 0.028mg | 0.016mg | 0% |
| Histidine | 0.039mg | 0.009mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.9% |
| Contains more CarbsCarbs | +172.8% |
| Contains more OtherOther | +56.8% |
| Contains more FatsFats | +55.6% |
| Contains more WaterWater | +29.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.4% |
| Contains more Mono. FatMonounsaturated fat | +793.3% |
| Contains more Poly. FatPolyunsaturated fat | +33.3% |
