Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Plantain raw

Dried fruit vs. Plantain raw — In-Depth Nutrition Comparison

Compare

How are dried fruit and plantain raw different?

  • Dried fruit is higher in vitamin A, copper, vitamin E, iron, fiber, potassium, vitamin B3, and phosphorus; however, plantain raw is richer in vitamin C and vitamin B6.
  • Daily need coverage for vitamin A for dried fruit is 50% higher.
  • Dried fruit contains 31 times more vitamin E than plantain raw. While dried fruit contains 4.33mg of vitamin E, plantain raw contains only 0.14mg.

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

Infographic

Dried fruit vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +132.9%
Contains more IronIron +343.3%
Contains more CopperCopper +323.5%
Contains more ZincZinc +178.6%
Contains more PhosphorusPhosphorus +108.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +46.7%
Contains more MagnesiumMagnesium +15.6%
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 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% 60% 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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +221.4%
Contains more Vitamin EVitamin E +2992.9%
Contains more Vitamin B2Vitamin B2 +37%
Contains more Vitamin B3Vitamin B3 +277.4%
Contains more Vitamin B5Vitamin B5 +98.5%
Contains more Vitamin KVitamin K +342.9%
Contains more Vitamin CVitamin C +1740%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B6Vitamin B6 +109.1%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.5mg

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +160.8%
Contains more FatsFats +37.8%
Contains more CarbsCarbs +96.4%
Contains more OtherOther +121.6%
Contains more WaterWater +111.3%

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 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +131.3%
~equal in Polyunsaturated fat ~0.069g

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 raw
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 raw DV% diff.
Copper 0.343mg 0.081mg 29%
Vitamin E 4.33mg 0.14mg 28%
Iron 2.66mg 0.6mg 26%
Potassium 1162mg 499mg 20%
Fiber 7.3g 2.3g 20%
Vitamin C 1mg 18.4mg 19%
Fructose 12.47g 16%
Vitamin A 180µg 56µg 14%
Vitamin B6 0.143mg 0.299mg 12%
Vitamin B3 2.589mg 0.686mg 12%
Carbs 62.64g 31.89g 10%
Manganese 0.235mg 10%
Calories 241kcal 122kcal 6%
Phosphorus 71mg 34mg 5%
Calcium 55mg 3mg 5%
Vitamin B5 0.516mg 0.26mg 5%
Protein 3.39g 1.3g 4%
Vitamin B1 0.015mg 0.052mg 3%
Folate 10µg 22µg 3%
Zinc 0.39mg 0.14mg 2%
Vitamin K 3.1µg 0.7µg 2%
Vitamin B2 0.074mg 0.054mg 2%
Selenium 2.2µg 1.5µg 1%
Saturated fat 0.017g 0.143g 1%
Magnesium 32mg 37mg 1%
Fats 0.51g 0.37g 0%
Net carbs 55.34g 29.59g N/A
Sugar 53.44g 15g N/A
Starch 0.35g 0%
Sodium 10mg 4mg 0%
Choline 13.9mg 13.5mg 0%
Monounsaturated fat 0.074g 0.032g 0%
Polyunsaturated fat 0.074g 0.069g 0%
Tryptophan 0.016mg 0.015mg 0%
Threonine 0.073mg 0.034mg 0%
Isoleucine 0.063mg 0.036mg 0%
Leucine 0.105mg 0.059mg 0%
Lysine 0.083mg 0.06mg 0%
Methionine 0.015mg 0.017mg 0%
Phenylalanine 0.062mg 0.044mg 0%
Valine 0.078mg 0.046mg 0%
Histidine 0.047mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
24%
Dried fruit
18%
Plantain raw
Minerals Daily Need Coverage Score
44%
Dried fruit
15%
Plantain raw

Comparison summary

Which food is lower in Sugar?
Plantain raw
Plantain raw is lower in Sugar (difference - 38.44g)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 6mg)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2)
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 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 raw - 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.