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Plantain vs. Plum — In-Depth Nutrition Comparison

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What are the differences between Plantain and Plum?

  • The amount of Vitamin B6, Potassium, Magnesium, Folate, and Iron in Plantain is higher than in Plum.
  • Plantain's daily need coverage for Vitamin B6 is 16% more.
  • Plum contains 7 times less Choline than Plantain. Plantain contains 12.7mg of Choline, while Plum contains 1.9mg.
  • Plum has less Sugar.

We used Plantains, cooked and Plums, raw types in this article.

Infographic

Plantain vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Plum
Contains more Iron +241.2%
Contains more Magnesium +357.1%
Contains more Phosphorus +75%
Contains more Potassium +196.2%
Contains more Zinc +30%
Contains more Copper +15.8%
Contains more Selenium +∞%
Contains more Calcium +200%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Iron +241.2%
Contains more Magnesium +357.1%
Contains more Phosphorus +75%
Contains more Potassium +196.2%
Contains more Zinc +30%
Contains more Copper +15.8%
Contains more Selenium +∞%
Contains more Calcium +200%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
2
Plum
Contains more Vitamin A +163.5%
Contains more Vitamin C +14.7%
Contains more Vitamin B1 +64.3%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +81.3%
Contains more Vitamin B5 +72.6%
Contains more Vitamin B6 +727.6%
Contains more Folate +420%
Contains more Vitamin E +100%
Contains more Vitamin K +814.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 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 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin A +163.5%
Contains more Vitamin C +14.7%
Contains more Vitamin B1 +64.3%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +81.3%
Contains more Vitamin B5 +72.6%
Contains more Vitamin B6 +727.6%
Contains more Folate +420%
Contains more Vitamin E +100%
Contains more Vitamin K +814.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Plum
Contains more Protein +12.9%
Contains more Carbs +172.8%
Contains more Other +56.8%
Contains more Fats +55.6%
Contains more Water +29.6%
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +12.9%
Contains more Carbs +172.8%
Contains more Other +56.8%
Contains more Fats +55.6%
Contains more Water +29.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Plum
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +793.3%
Contains more Polyunsaturated fat +33.3%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +793.3%
Contains more Polyunsaturated fat +33.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain Plum
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plantain Plum Opinion
Net carbs 28.85g 10.02g Plantain
Protein 0.79g 0.7g Plantain
Fats 0.18g 0.28g Plum
Carbs 31.15g 11.42g Plantain
Calories 116kcal 46kcal Plantain
Fructose 3.07g Plum
Sugar 14g 9.92g Plum
Fiber 2.3g 1.4g Plantain
Calcium 2mg 6mg Plum
Iron 0.58mg 0.17mg Plantain
Magnesium 32mg 7mg Plantain
Phosphorus 28mg 16mg Plantain
Potassium 465mg 157mg Plantain
Sodium 5mg 0mg Plum
Zinc 0.13mg 0.1mg Plantain
Copper 0.066mg 0.057mg Plantain
Manganese 0.052mg Plum
Selenium 1.4µg 0µg Plantain
Vitamin A 909IU 345IU Plantain
Vitamin A RAE 45µg 17µg Plantain
Vitamin E 0.13mg 0.26mg Plum
Vitamin C 10.9mg 9.5mg Plantain
Vitamin B1 0.046mg 0.028mg Plantain
Vitamin B2 0.052mg 0.026mg Plantain
Vitamin B3 0.756mg 0.417mg Plantain
Vitamin B5 0.233mg 0.135mg Plantain
Vitamin B6 0.24mg 0.029mg Plantain
Folate 26µg 5µg Plantain
Vitamin K 0.7µg 6.4µg Plum
Tryptophan 0.009mg 0.009mg
Threonine 0.021mg 0.01mg Plantain
Isoleucine 0.022mg 0.014mg Plantain
Leucine 0.036mg 0.015mg Plantain
Lysine 0.037mg 0.016mg Plantain
Methionine 0.01mg 0.008mg Plantain
Phenylalanine 0.027mg 0.014mg Plantain
Valine 0.028mg 0.016mg Plantain
Histidine 0.039mg 0.009mg Plantain
Saturated Fat 0.069g 0.017g Plum
Monounsaturated Fat 0.015g 0.134g Plum
Polyunsaturated fat 0.033g 0.044g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Plantain
9%
Plum
Minerals Daily Need Coverage Score
13%
Plantain
6%
Plum

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 4.08g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 16)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/nutrients
  2. 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.