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Cooking plantain vs. Dried fruit — In-Depth Nutrition Comparison

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How are Cooking plantain and Dried fruit different?

  • Cooking plantain is higher in Vitamin C, and Vitamin B6, however, Dried fruit is richer in Copper, Vitamin E , Iron, Fiber, Potassium, Vitamin A RAE, Vitamin B3, and Phosphorus.
  • Daily need coverage for Copper from Dried fruit is 29% higher.
  • Cooking plantain contains 18 times more Vitamin C than Dried fruit. While Cooking plantain contains 18.4mg of Vitamin C, Dried fruit contains only 1mg.

Plantains, raw and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Cooking plantain vs Dried fruit 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.
Cooking plantain
Cooking plantain
2
:
8
Dried fruit
Dried fruit
Contains more Magnesium +15.6%
Contains less Sodium -60%
Contains more Calcium +1733.3%
Contains more Iron +343.3%
Contains more Phosphorus +108.8%
Contains more Potassium +132.9%
Contains more Zinc +178.6%
Contains more Copper +323.5%
Contains more Selenium +46.7%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Magnesium +15.6%
Contains less Sodium -60%
Contains more Calcium +1733.3%
Contains more Iron +343.3%
Contains more Phosphorus +108.8%
Contains more Potassium +132.9%
Contains more Zinc +178.6%
Contains more Copper +323.5%
Contains more Selenium +46.7%

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.
Cooking plantain
Cooking plantain
4
:
6
Dried fruit
Dried fruit
Contains more Vitamin C +1740%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B6 +109.1%
Contains more Folate +120%
Contains more Vitamin A +219.8%
Contains more Vitamin E +2992.9%
Contains more Vitamin B2 +37%
Contains more Vitamin B3 +277.4%
Contains more Vitamin B5 +98.5%
Contains more Vitamin K +342.9%
Cooking plantain
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +1740%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B6 +109.1%
Contains more Folate +120%
Contains more Vitamin A +219.8%
Contains more Vitamin E +2992.9%
Contains more Vitamin B2 +37%
Contains more Vitamin B3 +277.4%
Contains more Vitamin B5 +98.5%
Contains more Vitamin K +342.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cooking plantain
Cooking plantain
1
:
4
Dried fruit
Dried fruit
Contains more Water +111.3%
Contains more Protein +160.8%
Contains more Fats +37.8%
Contains more Carbs +96.4%
Contains more Other +121.6%
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Water +111.3%
Contains more Protein +160.8%
Contains more Fats +37.8%
Contains more Carbs +96.4%
Contains more Other +121.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cooking plantain
Cooking plantain
0
:
3
Dried fruit
Dried fruit
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +131.3%
Equal in Polyunsaturated fat - 0.074
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +131.3%
Equal in Polyunsaturated fat - 0.074

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cooking plantain Dried fruit Opinion
Net carbs 29.59g 55.34g Dried fruit
Protein 1.3g 3.39g Dried fruit
Fats 0.37g 0.51g Dried fruit
Carbs 31.89g 62.64g Dried fruit
Calories 122kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 15g 53.44g Cooking plantain
Fiber 2.3g 7.3g Dried fruit
Calcium 3mg 55mg Dried fruit
Iron 0.6mg 2.66mg Dried fruit
Magnesium 37mg 32mg Cooking plantain
Phosphorus 34mg 71mg Dried fruit
Potassium 499mg 1162mg Dried fruit
Sodium 4mg 10mg Cooking plantain
Zinc 0.14mg 0.39mg Dried fruit
Copper 0.081mg 0.343mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 1.5µg 2.2µg Dried fruit
Vitamin A 1127IU 3604IU Dried fruit
Vitamin A RAE 56µg 180µg Dried fruit
Vitamin E 0.14mg 4.33mg Dried fruit
Vitamin C 18.4mg 1mg Cooking plantain
Vitamin B1 0.052mg 0.015mg Cooking plantain
Vitamin B2 0.054mg 0.074mg Dried fruit
Vitamin B3 0.686mg 2.589mg Dried fruit
Vitamin B5 0.26mg 0.516mg Dried fruit
Vitamin B6 0.299mg 0.143mg Cooking plantain
Folate 22µg 10µg Cooking plantain
Vitamin K 0.7µg 3.1µg Dried fruit
Tryptophan 0.015mg 0.016mg Dried fruit
Threonine 0.034mg 0.073mg Dried fruit
Isoleucine 0.036mg 0.063mg Dried fruit
Leucine 0.059mg 0.105mg Dried fruit
Lysine 0.06mg 0.083mg Dried fruit
Methionine 0.017mg 0.015mg Cooking plantain
Phenylalanine 0.044mg 0.062mg Dried fruit
Valine 0.046mg 0.078mg Dried fruit
Histidine 0.064mg 0.047mg Cooking plantain
Saturated Fat 0.143g 0.017g Dried fruit
Monounsaturated Fat 0.032g 0.074g Dried fruit
Polyunsaturated fat 0.069g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Dried fruit
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
23%
Cooking plantain
38%
Dried fruit
Minerals Daily Need Coverage Score
15%
Cooking plantain
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Cooking plantain
Cooking plantain is lower in Sugar (difference - 38.44g)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 6mg)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.