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  6. Plantain vs. Plum

Plantain vs. Plum — In-Depth Nutrition Comparison

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What are the differences between plantains and plums?

  • The amount of vitamin B6, vitamin A, potassium, magnesium, folate, and iron in plantains is higher than in plums.
  • Plantains' daily need coverage for vitamin B6 is 16% more.
  • Plums contain 7 times less choline than plantains. Plantains contain 12.7mg of choline, while plums contain 1.9mg.
  • Plums have less sugar.
  • Plantains have a lower glycemic index (37) than plums (53).

We used Plantains, cooked and Plums, raw types in this article.

Infographic

Plantain vs Plum infographic
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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.
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%
Plum
Plum
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +357.1%
Contains more PotassiumPotassium +196.2%
Contains more IronIron +241.2%
Contains more CopperCopper +15.8%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -100%

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.
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%
Plum
Plum
2
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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Contains more Vitamin CVitamin C +14.7%
Contains more Vitamin AVitamin A +164.7%
Contains more Vitamin B1Vitamin B1 +64.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +81.3%
Contains more Vitamin B5Vitamin B5 +72.6%
Contains more Vitamin B6Vitamin B6 +727.6%
Contains more FolateFolate +420%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +814.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Plum DV% diff.
Vitamin B6 0.24mg 0.029mg 16%
Potassium 465mg 157mg 9%
Carbs 31.15g 11.42g 7%
Magnesium 32mg 7mg 6%
Iron 0.58mg 0.17mg 5%
Vitamin K 0.7µg 6.4µg 5%
Folate 26µg 5µg 5%
Calories 116kcal 46kcal 4%
Fiber 2.3g 1.4g 4%
Fructose 3.07g 4%
Vitamin A 45µg 17µg 3%
Selenium 1.4µg 0µg 3%
Vitamin C 10.9mg 9.5mg 2%
Phosphorus 28mg 16mg 2%
Manganese 0.052mg 2%
Vitamin B1 0.046mg 0.028mg 2%
Vitamin B2 0.052mg 0.026mg 2%
Vitamin B3 0.756mg 0.417mg 2%
Vitamin B5 0.233mg 0.135mg 2%
Choline 12.7mg 1.9mg 2%
Copper 0.066mg 0.057mg 1%
Vitamin E 0.13mg 0.26mg 1%
Protein 0.79g 0.7g 0%
Protein per 100 calories 0.68g 1.5g N/A
Calories per 10 g protein 1468kcal 657kcal N/A
Weight per 100 calories 86g 217g N/A
Fats 0.18g 0.28g 0%
Net carbs 28.85g 10.02g N/A
Calcium 2mg 6mg 0%
Sugar 14g 9.92g N/A
Zinc 0.13mg 0.1mg 0%
Sodium 5mg 0mg 0%
Saturated fat 0.069g 0.017g 0%
Monounsaturated fat 0.015g 0.134g 0%
Polyunsaturated fat 0.033g 0.044g 0%
Tryptophan 0.009mg 0.009mg 0%
Threonine 0.021mg 0.01mg 0%
Isoleucine 0.022mg 0.014mg 0%
Leucine 0.036mg 0.015mg 0%
Lysine 0.037mg 0.016mg 0%
Methionine 0.01mg 0.008mg 0%
Phenylalanine 0.027mg 0.014mg 0%
Valine 0.028mg 0.016mg 0%
Histidine 0.039mg 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +12.9%
Contains more CarbsCarbs +172.8%
Contains more OtherOther +56.8%
Contains more FatsFats +55.6%
Contains more WaterWater +29.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Plum
Plum
3
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains less Sat. FatSaturated fat -75.4%
Contains more Mono. FatMonounsaturated fat +793.3%
Contains more Poly. FatPolyunsaturated fat +33.3%

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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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.