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Dried fruit vs Cooking plantain - In-Depth Nutrition Comparison

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How are Dried fruit and Cooking plantain different?

  • Dried fruit is higher in Copper, Vitamin E , Iron, Fiber, Potassium, Vitamin A, Vitamin B3, and Phosphorus, however Cooking plantain is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Copper from Dried fruit is 29% higher.
  • Dried fruit contains 31 times more Vitamin E than Cooking plantain. While Dried fruit contains 4.33mg of Vitamin E , Cooking plantain contains only 0.14mg.

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

Infographic

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

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 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%
Contains more Vitamin C +1740%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B6 +109.1%
Contains more Folate +120%
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%
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%
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%
Contains more Vitamin C +1740%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B6 +109.1%
Contains more Folate +120%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Cooking plantain
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 Dried fruit Cooking plantain Opinion
Calories 241kcal 122kcal Dried fruit
Protein 3.39g 1.3g Dried fruit
Fats 0.51g 0.37g Dried fruit
Vitamin C 1mg 18.4mg Cooking plantain
Net carbs 55.34g 29.59g Dried fruit
Carbs 62.64g 31.89g Dried fruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.66mg 0.6mg Dried fruit
Calcium 55mg 3mg Dried fruit
Potassium 1162mg 499mg Dried fruit
Magnesium 32mg 37mg Cooking plantain
Sugar 53.44g 15g Cooking plantain
Fiber 7.3g 2.3g Dried fruit
Copper 0.343mg 0.081mg Dried fruit
Zinc 0.39mg 0.14mg Dried fruit
Starch 0.35g g Dried fruit
Phosphorus 71mg 34mg Dried fruit
Sodium 10mg 4mg Cooking plantain
Vitamin A 3604IU 1127IU Dried fruit
Vitamin E 4.33mg 0.14mg Dried fruit
Vitamin D 0µg 0µg
Vitamin B1 0.015mg 0.052mg Cooking plantain
Vitamin B2 0.074mg 0.054mg Dried fruit
Vitamin B3 2.589mg 0.686mg Dried fruit
Vitamin B5 0.516mg 0.26mg Dried fruit
Vitamin B6 0.143mg 0.299mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 0.7µg Dried fruit
Folate 10µg 22µg Cooking plantain
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.143g Dried fruit
Monounsaturated Fat 0.074g 0.032g Dried fruit
Polyunsaturated fat 0.074g 0.069g Dried fruit
Tryptophan 0.016mg 0.015mg Dried fruit
Threonine 0.073mg 0.034mg Dried fruit
Isoleucine 0.063mg 0.036mg Dried fruit
Leucine 0.105mg 0.059mg Dried fruit
Lysine 0.083mg 0.06mg Dried fruit
Methionine 0.015mg 0.017mg Cooking plantain
Phenylalanine 0.062mg 0.044mg Dried fruit
Valine 0.078mg 0.046mg Dried fruit
Histidine 0.047mg 0.064mg Cooking plantain
Fructose 12.47g g Dried fruit

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

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

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

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.