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  6. Plantain vs. Prunes

Plantain vs. Prunes — In-Depth Nutrition Comparison

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How are plantains and prunes different?

  • Plantains are higher in vitamin C and folate; however, prunes are richer in vitamin K, copper, fiber, vitamin B2, potassium, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin K for prunes is 49% higher.
  • Plantains contain 18 times more vitamin C than prunes. While plantains contain 10.9mg of vitamin C, prunes contain only 0.6mg.

Plantains, cooked and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Plantain vs Prunes 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Prunes
Prunes
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more SeleniumSelenium +366.7%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +2050%
Contains more PotassiumPotassium +57.4%
Contains more IronIron +60.3%
Contains more CopperCopper +325.8%
Contains more ZincZinc +238.5%
Contains more PhosphorusPhosphorus +146.4%
Contains less SodiumSodium -60%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Prunes
Prunes
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin CVitamin C +1716.7%
Contains more Vitamin AVitamin A +15.4%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more FolateFolate +550%
Contains more Vitamin EVitamin E +230.8%
Contains more Vitamin B1Vitamin B1 +10.9%
Contains more Vitamin B2Vitamin B2 +257.7%
Contains more Vitamin B3Vitamin B3 +148.9%
Contains more Vitamin B5Vitamin B5 +81.1%
Contains more Vitamin KVitamin K +8400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Prunes DV% diff.
Vitamin K 0.7µg 59.5µg 49%
Copper 0.066mg 0.281mg 24%
Fiber 2.3g 7.1g 19%
Fructose 12.45g 16%
Manganese 0.299mg 13%
Vitamin C 10.9mg 0.6mg 11%
Carbs 31.15g 63.88g 11%
Vitamin B2 0.052mg 0.186mg 10%
Potassium 465mg 732mg 8%
Vitamin B3 0.756mg 1.882mg 7%
Calories 116kcal 240kcal 6%
Phosphorus 28mg 69mg 6%
Folate 26µg 4µg 6%
Calcium 2mg 43mg 4%
Iron 0.58mg 0.93mg 4%
Vitamin B5 0.233mg 0.422mg 4%
Protein 0.79g 2.18g 3%
Zinc 0.13mg 0.44mg 3%
Vitamin B6 0.24mg 0.205mg 3%
Magnesium 32mg 41mg 2%
Starch 5.11g 2%
Vitamin E 0.13mg 0.43mg 2%
Selenium 1.4µg 0.3µg 2%
Vitamin A 45µg 39µg 1%
Weight per 100 calories 86g 42g N/A
Fats 0.18g 0.38g 0%
Net carbs 28.85g 56.78g N/A
Sugar 14g 38.13g N/A
Sodium 5mg 2mg 0%
Vitamin B1 0.046mg 0.051mg 0%
Choline 12.7mg 10.1mg 0%
Saturated fat 0.069g 0.088g 0%
Monounsaturated fat 0.015g 0.053g 0%
Polyunsaturated fat 0.033g 0.062g 0%
Tryptophan 0.009mg 0.025mg 0%
Threonine 0.021mg 0.049mg 0%
Isoleucine 0.022mg 0.041mg 0%
Leucine 0.036mg 0.066mg 0%
Lysine 0.037mg 0.05mg 0%
Methionine 0.01mg 0.016mg 0%
Phenylalanine 0.027mg 0.052mg 0%
Valine 0.028mg 0.056mg 0%
Histidine 0.039mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Prunes
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more WaterWater +117.7%
Contains more ProteinProtein +175.9%
Contains more FatsFats +111.1%
Contains more CarbsCarbs +105.1%
Contains more OtherOther +355.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Mono. FatMonounsaturated fat +253.3%
Contains more Poly. FatPolyunsaturated fat +87.9%

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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. Prunes - 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.