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Cooking plantain vs Prune - In-Depth Nutrition Comparison

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How are Cooking plantain and Prune different?

  • Cooking plantain is richer in Vitamin C and Vitamin B6, while Prune is higher in Vitamin K, Copper, Fiber, Vitamin B2, Vitamin B3 and Potassium.
  • Prune covers your daily need of Vitamin K 49% more than Cooking plantain.
  • Cooking plantain contains 31 times more Vitamin C than Prune. Cooking plantain contains 18.4mg of Vitamin C, while Prune contains 0.6mg.

Plantains, raw and Plums, dried (prunes), uncooked types were used in this article.

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Cooking plantain vs Prune 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
:
8
Prune
Contains more Iron +55%
Contains more Calcium +1333.3%
Contains more Potassium +46.7%
Contains more Magnesium +10.8%
Contains more Copper +246.9%
Contains more Zinc +214.3%
Contains more Phosphorus +102.9%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Contains more Iron +55%
Contains more Calcium +1333.3%
Contains more Potassium +46.7%
Contains more Magnesium +10.8%
Contains more Copper +246.9%
Contains more Zinc +214.3%
Contains more Phosphorus +102.9%
Contains less Sodium -50%

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
:
5
Prune
Contains more Vitamin C +2966.7%
Contains more Vitamin A +44.3%
Contains more Vitamin B6 +45.9%
Contains more Folate +450%
Contains more Vitamin E +207.1%
Contains more Vitamin B2 +244.4%
Contains more Vitamin B3 +174.3%
Contains more Vitamin B5 +62.3%
Contains more Vitamin K +8400%
Equal in Vitamin B1 - 0.051
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 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Contains more Vitamin C +2966.7%
Contains more Vitamin A +44.3%
Contains more Vitamin B6 +45.9%
Contains more Folate +450%
Contains more Vitamin E +207.1%
Contains more Vitamin B2 +244.4%
Contains more Vitamin B3 +174.3%
Contains more Vitamin B5 +62.3%
Contains more Vitamin K +8400%
Equal in Vitamin B1 - 0.051

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
31
Prune
Mineral Summary Score
17
Cooking plantain
35
Prune

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
13%
Prune
Carbohydrates
32%
Cooking plantain
64%
Prune
Fats
2%
Cooking plantain
2%
Prune

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 Prune
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars 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 Prune
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 contains less Sodium?
Prune
Prune contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food contains less Sugars?
Cooking plantain
Cooking plantain contains less Sugars (difference - 23.13g)
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 Prune Opinion
Calories 122 240 Prune
Protein 1.3 2.18 Prune
Fats 0.37 0.38 Prune
Vitamin C 18.4 0.6 Cooking plantain
Carbs 31.89 63.88 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.93 Prune
Calcium 3 43 Prune
Potassium 499 732 Prune
Magnesium 37 41 Prune
Sugars 15 38.13 Cooking plantain
Fiber 2.3 7.1 Prune
Copper 0.081 0.281 Prune
Zinc 0.14 0.44 Prune
Starch 5.11 Prune
Phosphorus 34 69 Prune
Sodium 4 2 Prune
Vitamin A 1127 781 Cooking plantain
Vitamin E 0.14 0.43 Prune
Vitamin D 0 0
Vitamin B1 0.052 0.051 Cooking plantain
Vitamin B2 0.054 0.186 Prune
Vitamin B3 0.686 1.882 Prune
Vitamin B5 0.26 0.422 Prune
Vitamin B6 0.299 0.205 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 59.5 Prune
Folate 22 4 Cooking plantain
Trans Fat 0 Prune
Saturated Fat 0.143 0.088 Prune
Monounsaturated Fat 0.032 0.053 Prune
Polyunsaturated fat 0.069 0.062 Cooking plantain
Tryptophan 0.015 0.025 Prune
Threonine 0.034 0.049 Prune
Isoleucine 0.036 0.041 Prune
Leucine 0.059 0.066 Prune
Lysine 0.06 0.05 Cooking plantain
Methionine 0.017 0.016 Cooking plantain
Phenylalanine 0.044 0.052 Prune
Valine 0.046 0.056 Prune
Histidine 0.064 0.027 Cooking plantain
Fructose 12.45 Prune

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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.