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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, 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.

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

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 +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%
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 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Cooking plantain
38
Dried fruit
Mineral Summary Score
17
Cooking plantain
50
Dried fruit

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 the food
Protein
8%
Cooking plantain
20%
Dried fruit
Carbohydrates
32%
Cooking plantain
63%
Dried fruit
Fats
2%
Cooking plantain
2%
Dried fruit

Comparison summary table

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

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Cooking plantain
Cooking plantain contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Dried fruit Opinion
Calories 122 241 Dried fruit
Protein 1.3 3.39 Dried fruit
Fats 0.37 0.51 Dried fruit
Vitamin C 18.4 1 Cooking plantain
Carbs 31.89 62.64 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 2.66 Dried fruit
Calcium 3 55 Dried fruit
Potassium 499 1162 Dried fruit
Magnesium 37 32 Cooking plantain
Sugars 15 53.44 Cooking plantain
Fiber 2.3 7.3 Dried fruit
Copper 0.081 0.343 Dried fruit
Zinc 0.14 0.39 Dried fruit
Starch 0.35 Dried fruit
Phosphorus 34 71 Dried fruit
Sodium 4 10 Cooking plantain
Vitamin A 1127 3604 Dried fruit
Vitamin E 0.14 4.33 Dried fruit
Vitamin D 0 0
Vitamin B1 0.052 0.015 Cooking plantain
Vitamin B2 0.054 0.074 Dried fruit
Vitamin B3 0.686 2.589 Dried fruit
Vitamin B5 0.26 0.516 Dried fruit
Vitamin B6 0.299 0.143 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 3.1 Dried fruit
Folate 22 10 Cooking plantain
Trans Fat 0 Dried fruit
Saturated Fat 0.143 0.017 Dried fruit
Monounsaturated Fat 0.032 0.074 Dried fruit
Polyunsaturated fat 0.069 0.074 Dried fruit
Tryptophan 0.015 0.016 Dried fruit
Threonine 0.034 0.073 Dried fruit
Isoleucine 0.036 0.063 Dried fruit
Leucine 0.059 0.105 Dried fruit
Lysine 0.06 0.083 Dried fruit
Methionine 0.017 0.015 Cooking plantain
Phenylalanine 0.044 0.062 Dried fruit
Valine 0.046 0.078 Dried fruit
Histidine 0.064 0.047 Cooking plantain
Fructose 12.47 Dried fruit

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 of 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.