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Prune vs Cooking plantain - In-Depth Nutrition Comparison

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How are Prune and Cooking plantain different?

  • Prune is richer in Vitamin K, Copper, Fiber, Vitamin B2, Vitamin B3, and Potassium, while Cooking plantain is higher in Vitamin C, and Vitamin B6.
  • Prune covers your daily need of Vitamin K 49% more than Cooking plantain.
  • Prune contains 3 times more Copper than Cooking plantain. Prune contains 0.281mg of Copper, while Cooking plantain contains 0.081mg.

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

Infographic

Prune 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 Calcium +1333.3%
Contains more Iron +55%
Contains more Magnesium +10.8%
Contains more Phosphorus +102.9%
Contains more Potassium +46.7%
Contains less Sodium -50%
Contains more Zinc +214.3%
Contains more Copper +246.9%
Equal in Magnesium - 37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Contains more Calcium +1333.3%
Contains more Iron +55%
Contains more Magnesium +10.8%
Contains more Phosphorus +102.9%
Contains more Potassium +46.7%
Contains less Sodium -50%
Contains more Zinc +214.3%
Contains more Copper +246.9%
Equal in Magnesium - 37

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
Prune
5
:
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%
Contains more Vitamin A +44.3%
Contains more Vitamin C +2966.7%
Contains more Vitamin B6 +45.9%
Contains more Folate +450%
Equal in Vitamin B1 - 0.052
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
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%
Contains more Vitamin A +44.3%
Contains more Vitamin C +2966.7%
Contains more Vitamin B6 +45.9%
Contains more Folate +450%
Equal in Vitamin B1 - 0.052

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.
Prune Cooking plantain
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prune Cooking plantain Opinion
Net carbs 56.78g 29.59g Prune
Protein 2.18g 1.3g Prune
Fats 0.38g 0.37g Prune
Carbs 63.88g 31.89g Prune
Calories 240kcal 122kcal Prune
Starch 5.11g g Prune
Fructose 12.45g g Prune
Sugar 38.13g 15g Cooking plantain
Fiber 7.1g 2.3g Prune
Calcium 43mg 3mg Prune
Iron 0.93mg 0.6mg Prune
Magnesium 41mg 37mg Prune
Phosphorus 69mg 34mg Prune
Potassium 732mg 499mg Prune
Sodium 2mg 4mg Prune
Zinc 0.44mg 0.14mg Prune
Copper 0.281mg 0.081mg Prune
Vitamin A 781IU 1127IU Cooking plantain
Vitamin E 0.43mg 0.14mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 18.4mg Cooking plantain
Vitamin B1 0.051mg 0.052mg Cooking plantain
Vitamin B2 0.186mg 0.054mg Prune
Vitamin B3 1.882mg 0.686mg Prune
Vitamin B5 0.422mg 0.26mg Prune
Vitamin B6 0.205mg 0.299mg Cooking plantain
Folate 4µg 22µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 0.7µg Prune
Tryptophan 0.025mg 0.015mg Prune
Threonine 0.049mg 0.034mg Prune
Isoleucine 0.041mg 0.036mg Prune
Leucine 0.066mg 0.059mg Prune
Lysine 0.05mg 0.06mg Cooking plantain
Methionine 0.016mg 0.017mg Cooking plantain
Phenylalanine 0.052mg 0.044mg Prune
Valine 0.056mg 0.046mg Prune
Histidine 0.027mg 0.064mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.143g Prune
Monounsaturated Fat 0.053g 0.032g Prune
Polyunsaturated fat 0.062g 0.069g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Cooking plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31
Prune
23
Cooking plantain
Mineral Summary Score
35
Prune
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
13%
Prune
8%
Cooking plantain
Carbohydrates
64%
Prune
32%
Cooking plantain
Fats
2%
Prune
2%
Cooking plantain

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 is lower in Sugar?
Cooking plantain
Cooking plantain is lower in Sugar (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 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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.