Prunes vs. Plantain — In-Depth Nutrition Comparison
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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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
| Contains more CholineCholine | +25.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Folate | 4µg | 26µg | 6% |
| Phosphorus | 69mg | 28mg | 6% |
| Calories | 240kcal | 116kcal | 6% |
| Iron | 0.93mg | 0.58mg | 4% |
| Vitamin B5 | 0.422mg | 0.233mg | 4% |
| Calcium | 43mg | 2mg | 4% |
| Zinc | 0.44mg | 0.13mg | 3% |
| Vitamin B6 | 0.205mg | 0.24mg | 3% |
| Protein | 2.18g | 0.79g | 3% |
| Starch | 5.11g | 2% | |
| Vitamin E | 0.43mg | 0.13mg | 2% |
| Selenium | 0.3µg | 1.4µg | 2% |
| Magnesium | 41mg | 32mg | 2% |
| Vitamin A | 39µg | 45µg | 1% |
| 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% |
| Saturated fat | 0.088g | 0.069g | 0% |
| Choline | 10.1mg | 12.7mg | 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
| 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
| Contains more Mono. FatMonounsaturated fat | +253.3% |
| Contains more Poly. FatPolyunsaturated fat | +87.9% |
| Contains less Sat. FatSaturated fat | -21.6% |
