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  6. Dried fruit vs. Plantain

Dried fruit vs. Plantain — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Plantain

  • Dried fruit has more Copper, Vitamin E, Iron, Potassium, Fiber, Vitamin A, Vitamin B3, and Phosphorus, however, Plantain is richer in Vitamin C, and Vitamin B6.
  • Dried fruit covers your daily Copper needs 31% more than Plantain.
  • Plantain has 33 times less Vitamin E than Dried fruit. Dried fruit has 4.33mg of Vitamin E, while Plantain has 0.13mg.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Plantains, cooked.

Infographic

Dried fruit vs Plantain 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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +149.9%
Contains more IronIron +358.6%
Contains more CopperCopper +419.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +153.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +57.1%
Contains less SodiumSodium -50%
~equal in Magnesium ~32mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 36% 55% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin AVitamin A +296.5%
Contains more Vitamin EVitamin E +3230.8%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B3Vitamin B3 +242.5%
Contains more Vitamin B5Vitamin B5 +121.5%
Contains more Vitamin KVitamin K +342.9%
Contains more Vitamin CVitamin C +990%
Contains more Vitamin B1Vitamin B1 +206.7%
Contains more Vitamin B6Vitamin B6 +67.8%
Contains more FolateFolate +160%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more ProteinProtein +329.1%
Contains more FatsFats +183.3%
Contains more CarbsCarbs +101.1%
Contains more OtherOther +343.1%
Contains more WaterWater +117.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
59% 13% 28%
Saturated Fat: Sat. Fat 0.069 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated Fat -75.4%
Contains more Mono. FatMonounsaturated Fat +393.3%
Contains more Poly. FatPolyunsaturated fat +124.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Plantain Opinion
Calories 241kcal 116kcal Dried fruit
Protein 3.39g 0.79g Dried fruit
Fats 0.51g 0.18g Dried fruit
Vitamin C 1mg 10.9mg Plantain
Net carbs 55.34g 28.85g Dried fruit
Carbs 62.64g 31.15g Dried fruit
Magnesium 32mg 32mg
Calcium 55mg 2mg Dried fruit
Potassium 1162mg 465mg Dried fruit
Iron 2.66mg 0.58mg Dried fruit
Sugar 53.44g 14g Plantain
Fiber 7.3g 2.3g Dried fruit
Copper 0.343mg 0.066mg Dried fruit
Zinc 0.39mg 0.13mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 28mg Dried fruit
Sodium 10mg 5mg Plantain
Vitamin A 3604IU 909IU Dried fruit
Vitamin A 180µg 45µg Dried fruit
Vitamin E 4.33mg 0.13mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 1.4µg Dried fruit
Vitamin B1 0.015mg 0.046mg Plantain
Vitamin B2 0.074mg 0.052mg Dried fruit
Vitamin B3 2.589mg 0.756mg Dried fruit
Vitamin B5 0.516mg 0.233mg Dried fruit
Vitamin B6 0.143mg 0.24mg Plantain
Vitamin K 3.1µg 0.7µg Dried fruit
Folate 10µg 26µg Plantain
Choline 13.9mg 12.7mg Dried fruit
Saturated Fat 0.017g 0.069g Dried fruit
Monounsaturated Fat 0.074g 0.015g Dried fruit
Polyunsaturated fat 0.074g 0.033g Dried fruit
Tryptophan 0.016mg 0.009mg Dried fruit
Threonine 0.073mg 0.021mg Dried fruit
Isoleucine 0.063mg 0.022mg Dried fruit
Leucine 0.105mg 0.036mg Dried fruit
Lysine 0.083mg 0.037mg Dried fruit
Methionine 0.015mg 0.01mg Dried fruit
Phenylalanine 0.062mg 0.027mg Dried fruit
Valine 0.078mg 0.028mg Dried fruit
Histidine 0.047mg 0.039mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Plantain
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Dried fruit
18%
Plantain
Minerals Daily Need Coverage Score
44%
Dried fruit
13%
Plantain

Comparison summary

Which food is lower in Sugar?
Plantain
Plantain is lower in Sugar (difference - 39.44g)
Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 5mg)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.052g)
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 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

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.