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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
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.
Prune
Prune
9
:
1
Cooking plantain
Cooking plantain
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%
Contains more Selenium +400%
Equal in Magnesium - 37
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
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%
Contains more Selenium +400%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prune
Prune
5
:
5
Cooking plantain
Cooking plantain
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
Prune
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%
Cooking plantain
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prune
Prune
4
:
1
Cooking plantain
Cooking plantain
Contains more Protein +67.7%
Contains more Carbs +100.3%
Contains more Other +127.6%
Contains more Water +111.1%
Equal in Fats - 0.37
Prune
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +67.7%
Contains more Carbs +100.3%
Contains more Other +127.6%
Contains more Water +111.1%
Equal in Fats - 0.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prune
Prune
2
:
1
Cooking plantain
Cooking plantain
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +65.6%
Contains more Polyunsaturated fat +11.3%
Prune
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +65.6%
Contains more Polyunsaturated fat +11.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Prune
Fructose 12.45g 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
Manganese 0.299mg Prune
Selenium 0.3µg 1.5µg Cooking plantain
Vitamin A 781IU 1127IU Cooking plantain
Vitamin A RAE 39µg 56µg Cooking plantain
Vitamin E 0.43mg 0.14mg Prune
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 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
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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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
31%
Prune
23%
Cooking plantain
Minerals Daily Need Coverage Score
32%
Prune
15%
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.