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

Prunes vs. Plantain — In-Depth Nutrition Comparison

Compare

How are prunes and plantains different?

  • Prunes are higher in vitamin K, copper, fiber, vitamin B2, potassium, vitamin B3, and phosphorus; however, plantains are richer in vitamin C and folate.
  • Daily need coverage for vitamin K for prunes is 49% higher.
  • Prunes contain 22 times more calcium than plantains. While prunes contain 43mg of calcium, plantains contain only 2mg.

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

Infographic

Prunes 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.
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%
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 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%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +366.7%

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.
Prunes
Prunes
5
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%
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%
Contains more Vitamin EVitamin E +230.8%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.046mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +175.9%
Contains more FatsFats +111.1%
Contains more CarbsCarbs +105.1%
Contains more OtherOther +355.2%
Contains more WaterWater +117.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 more Mono. FatMonounsaturated fat +253.3%
Contains more Poly. FatPolyunsaturated fat +87.9%
Contains less Sat. FatSaturated fat -21.6%

People also compare

Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince
Plantain
Plantain vs Banana
Banana
Plantain
Plantain vs Pineapple
Pineapple
Banana
Banana vs Pineapple
Pineapple

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.