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  6. Prunes vs. Plantain raw

Prunes vs. Plantain raw — In-Depth Nutrition Comparison

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How are prunes and plantain raw different?

  • Prunes are richer in vitamin K, copper, fiber, vitamin B2, vitamin B3, and potassium, while plantain raw is higher in vitamin C, vitamin B6, and vitamin A.
  • Prunes cover your daily need for vitamin K, 49% more than plantain raw.
  • Prunes contain 3 times more copper than plantain raw. Prunes contain 0.281mg of copper, while plantain raw contains 0.081mg.

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

Infographic

Prunes vs Plantain raw 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
8
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +46.7%
Contains more IronIron +55%
Contains more CopperCopper +246.9%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +400%
~equal in Magnesium ~37mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +207.1%
Contains more Vitamin B2Vitamin B2 +244.4%
Contains more Vitamin B3Vitamin B3 +174.3%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin KVitamin K +8400%
Contains more Vitamin CVitamin C +2966.7%
Contains more Vitamin AVitamin A +43.6%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more FolateFolate +450%
Contains more CholineCholine +33.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Plantain raw DV% diff.
Vitamin K 59.5µg 0.7µg 49%
Copper 0.281mg 0.081mg 22%
Vitamin C 0.6mg 18.4mg 20%
Fiber 7.1g 2.3g 19%
Fructose 12.45g 16%
Manganese 0.299mg 13%
Carbs 63.88g 31.89g 11%
Vitamin B2 0.186mg 0.054mg 10%
Vitamin B6 0.205mg 0.299mg 7%
Vitamin B3 1.882mg 0.686mg 7%
Potassium 732mg 499mg 7%
Calories 240kcal 122kcal 6%
Folate 4µg 22µg 5%
Phosphorus 69mg 34mg 5%
Iron 0.93mg 0.6mg 4%
Calcium 43mg 3mg 4%
Zinc 0.44mg 0.14mg 3%
Vitamin B5 0.422mg 0.26mg 3%
Starch 5.11g 2%
Vitamin A 39µg 56µg 2%
Vitamin E 0.43mg 0.14mg 2%
Selenium 0.3µg 1.5µg 2%
Protein 2.18g 1.3g 2%
Choline 10.1mg 13.5mg 1%
Magnesium 41mg 37mg 1%
Fats 0.38g 0.37g 0%
Net carbs 56.78g 29.59g N/A
Sugar 38.13g 15g N/A
Sodium 2mg 4mg 0%
Vitamin B1 0.051mg 0.052mg 0%
Saturated fat 0.088g 0.143g 0%
Monounsaturated fat 0.053g 0.032g 0%
Polyunsaturated fat 0.062g 0.069g 0%
Tryptophan 0.025mg 0.015mg 0%
Threonine 0.049mg 0.034mg 0%
Isoleucine 0.041mg 0.036mg 0%
Leucine 0.066mg 0.059mg 0%
Lysine 0.05mg 0.06mg 0%
Methionine 0.016mg 0.017mg 0%
Phenylalanine 0.052mg 0.044mg 0%
Valine 0.056mg 0.046mg 0%
Histidine 0.027mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +67.7%
Contains more CarbsCarbs +100.3%
Contains more OtherOther +127.6%
Contains more WaterWater +111.1%
~equal in Fats ~0.37g

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 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -38.5%
Contains more Mono. FatMonounsaturated fat +65.6%
Contains more Poly. FatPolyunsaturated fat +11.3%

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 raw - 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.