Prunes vs. Plantain — In-Depth Nutrition Comparison
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How are Prunes and Plantain different?
- Prunes are higher in Vitamin K, Copper, Fiber, Vitamin B2, Potassium, Vitamin B3, and Phosphorus, however, Plantain is richer in Vitamin C, and Folate.
- Daily need coverage for Vitamin K from Prunes is 49% higher.
- Prunes contain 22 times more Calcium than Plantain. While Prunes contain 43mg of Calcium, Plantain contains 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 | +16.4% |
| Contains more Vitamin B6Vitamin B6 | +17.1% |
| Contains more FolateFolate | +550% |
| Contains more CholineCholine | +25.7% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 240kcal | 116kcal |
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| Protein | 2.18g | 0.79g |
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| Fats | 0.38g | 0.18g |
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| Vitamin C | 0.6mg | 10.9mg |
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| Net carbs | 56.78g | 28.85g |
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| Carbs | 63.88g | 31.15g |
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| Magnesium | 41mg | 32mg |
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| Calcium | 43mg | 2mg |
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| Potassium | 732mg | 465mg |
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| Iron | 0.93mg | 0.58mg |
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| Sugar | 38.13g | 14g |
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| Fiber | 7.1g | 2.3g |
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| Copper | 0.281mg | 0.066mg |
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| Zinc | 0.44mg | 0.13mg |
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| Starch | 5.11g |
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| Phosphorus | 69mg | 28mg |
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| Sodium | 2mg | 5mg |
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| Vitamin A | 781IU | 909IU |
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| Vitamin A | 39µg | 45µg |
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| Vitamin E | 0.43mg | 0.13mg |
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| Manganese | 0.299mg |
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| Selenium | 0.3µg | 1.4µg |
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| Vitamin B1 | 0.051mg | 0.046mg |
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| Vitamin B2 | 0.186mg | 0.052mg |
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| Vitamin B3 | 1.882mg | 0.756mg |
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| Vitamin B5 | 0.422mg | 0.233mg |
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| Vitamin B6 | 0.205mg | 0.24mg |
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| Vitamin K | 59.5µg | 0.7µg |
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| Folate | 4µg | 26µg |
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| Choline | 10.1mg | 12.7mg |
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| Saturated Fat | 0.088g | 0.069g |
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| Monounsaturated Fat | 0.053g | 0.015g |
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| Polyunsaturated fat | 0.062g | 0.033g |
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| Tryptophan | 0.025mg | 0.009mg |
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| Threonine | 0.049mg | 0.021mg |
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| Isoleucine | 0.041mg | 0.022mg |
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| Leucine | 0.066mg | 0.036mg |
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| Lysine | 0.05mg | 0.037mg |
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| Methionine | 0.016mg | 0.01mg |
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| Phenylalanine | 0.052mg | 0.027mg |
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| Valine | 0.056mg | 0.028mg |
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| Histidine | 0.027mg | 0.039mg |
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| Fructose | 12.45g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
29%
18%
Minerals Daily Need Coverage Score
32%
13%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Plantain is lower in Sugar (difference - 24.13g)
Which food is lower in Saturated Fat?
Plantain is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Plantain is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.