Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Cooking plantain vs Common plum - In-Depth Nutrition Comparison

Compare

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

  • Cooking plantain has more Vitamin B6, Potassium, Vitamin C, Magnesium, and Iron than Common plum.
  • Cooking plantain's daily need coverage for Vitamin B6 is 21% higher.
  • Common plum has 7 times less Choline than Cooking plantain. Cooking plantain has 13.5mg of Choline, while Common plum has 1.9mg.
  • Common plum is lower in Sugar.

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

Infographic

Cooking plantain vs Common plum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +252.9%
Contains more Potassium +217.8%
Contains more Magnesium +428.6%
Contains more Copper +42.1%
Contains more Zinc +40%
Contains more Phosphorus +112.5%
Contains more Calcium +100%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Contains more Iron +252.9%
Contains more Potassium +217.8%
Contains more Magnesium +428.6%
Contains more Copper +42.1%
Contains more Zinc +40%
Contains more Phosphorus +112.5%
Contains more Calcium +100%
Contains less Sodium -100%

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 C +93.7%
Contains more Vitamin A +226.7%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +64.5%
Contains more Vitamin B5 +92.6%
Contains more Vitamin B6 +931%
Contains more Folate +340%
Contains more Vitamin E +85.7%
Contains more Vitamin K +814.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
Contains more Vitamin C +93.7%
Contains more Vitamin A +226.7%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +64.5%
Contains more Vitamin B5 +92.6%
Contains more Vitamin B6 +931%
Contains more Folate +340%
Contains more Vitamin E +85.7%
Contains more Vitamin K +814.3%

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 plum
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Common plum Opinion
Calories 122kcal 46kcal Cooking plantain
Protein 1.3g 0.7g Cooking plantain
Fats 0.37g 0.28g Cooking plantain
Vitamin C 18.4mg 9.5mg Cooking plantain
Net carbs 29.59g 10.02g Cooking plantain
Carbs 31.89g 11.42g Cooking plantain
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 0.17mg Cooking plantain
Calcium 3mg 6mg Common plum
Potassium 499mg 157mg Cooking plantain
Magnesium 37mg 7mg Cooking plantain
Sugar 15g 9.92g Common plum
Fiber 2.3g 1.4g Cooking plantain
Copper 0.081mg 0.057mg Cooking plantain
Zinc 0.14mg 0.1mg Cooking plantain
Starch g 0g Common plum
Phosphorus 34mg 16mg Cooking plantain
Sodium 4mg 0mg Common plum
Vitamin A 1127IU 345IU Cooking plantain
Vitamin E 0.14mg 0.26mg Common plum
Vitamin D 0µg 0µg
Vitamin B1 0.052mg 0.028mg Cooking plantain
Vitamin B2 0.054mg 0.026mg Cooking plantain
Vitamin B3 0.686mg 0.417mg Cooking plantain
Vitamin B5 0.26mg 0.135mg Cooking plantain
Vitamin B6 0.299mg 0.029mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 6.4µg Common plum
Folate 22µg 5µg Cooking plantain
Trans Fat 0g 0g
Saturated Fat 0.143g 0.017g Common plum
Monounsaturated Fat 0.032g 0.134g Common plum
Polyunsaturated fat 0.069g 0.044g Cooking plantain
Tryptophan 0.015mg 0.009mg Cooking plantain
Threonine 0.034mg 0.01mg Cooking plantain
Isoleucine 0.036mg 0.014mg Cooking plantain
Leucine 0.059mg 0.015mg Cooking plantain
Lysine 0.06mg 0.016mg Cooking plantain
Methionine 0.017mg 0.008mg Cooking plantain
Phenylalanine 0.044mg 0.014mg Cooking plantain
Valine 0.046mg 0.016mg Cooking plantain
Histidine 0.064mg 0.009mg Cooking plantain
Fructose g 3.07g Common plum

Which food is preferable for your diet?

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

People also compare

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 plum
Mineral Summary Score
17
Cooking plantain
7
Common plum

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
4%
Common plum
Carbohydrates
32%
Cooking plantain
11%
Common plum
Fats
2%
Cooking plantain
1%
Common plum

Comparison summary

Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 16)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
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 is lower in Sugar?
Common plum
Common plum is lower in Sugar (difference - 5.08g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.126g)
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 plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.