Plantain vs prunes: which is healthier?
They are about equally nutrient-dense: plantain scores 47/100 and prunes 46/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Plantain
121 kcal per 100 g. 1 cup sliced, boiled: 137 g
Prunes
240 kcal per 100 g. 4 prunes: 38 g
Which to pick for your goal
- Fewer caloriesPlantain121 vs 240 kcal per 100 g
- More proteinPrunes1.1 vs 2.2 g per 100 g
- More fiberPrunes2.6 vs 7.1 g per 100 g
- Less sugarPlantain2.3 vs 38 g per 100 g
- More potassiumPrunes289 vs 732 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Plantain, 100 g | Prunes, 100 g | Plantain, 137 g | Prunes, 38 g |
|---|---|---|---|---|
| Calories | 121 kcal | 240 kcal | 166 kcal | 91 kcal |
| Protein | 1.1 g | 2.2 g | 1.5 g | 0.8 g |
| Carbohydrates | 29 g | 64 g | 40 g | 24 g |
| Sugars | 2.3 g | 38 g | 3.1 g | 14 g |
| Fiber | 2.6 g | 7.1 g | 3.6 g | 2.7 g |
| Fat | <0.1 g | 0.4 g | 0.1 g | 0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 9.1 mg | 0.6 mg | 12 mg | 0.2 mg |
| Vitamin A | 0 µg | 39 µg | 0 µg | 15 µg |
| Potassium | 289 mg | 732 mg | 396 mg | 278 mg |
| Iron | 0.3 mg | 0.9 mg | 0.4 mg | 0.4 mg |
| Calcium | 3 mg | 43 mg | 4.1 mg | 16 mg |
| Magnesium | 28 mg | 41 mg | 38 mg | 16 mg |
| Sodium | 2 mg | 2 mg | 2.7 mg | 0.8 mg |
Last updated . Scores use the HowHealthyIs Score method.