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Avocado vs Cooking plantain - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 12)
Which food is lower in Saturated Fat?
Cooking plantain
Cooking plantain is lower in Saturated Fat (difference - 1.983g)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 3mg)
Which food contains less Sugars?
Avocado
Avocado contains less Sugars (difference - 14.34g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Cooking plantain
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Avocado Cooking plantain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Avocado
21
Cooking plantain
Mineral Summary Score
17
Avocado
13
Cooking plantain

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +300%
Contains more Copper +134.6%
Contains more Zinc +357.1%
Contains more Phosphorus +52.9%
Contains more Magnesium +27.6%
Contains less Sodium -42.9%
Equal in Iron - 0.6
Equal in Potassium - 499
Contains more Calcium +300%
Contains more Copper +134.6%
Contains more Zinc +357.1%
Contains more Phosphorus +52.9%
Contains more Magnesium +27.6%
Contains less Sodium -42.9%
Equal in Iron - 0.6
Equal in Potassium - 499

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +1378.6%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +140.7%
Contains more Vitamin B3 +153.4%
Contains more Vitamin B5 +434.2%
Contains more Vitamin K +2900%
Contains more Vitamin C +84%
Contains more Vitamin A +671.9%
Contains more Vitamin B6 +16.3%
Contains more Vitamin E +1378.6%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +140.7%
Contains more Vitamin B3 +153.4%
Contains more Vitamin B5 +434.2%
Contains more Vitamin K +2900%
Contains more Vitamin C +84%
Contains more Vitamin A +671.9%
Contains more Vitamin B6 +16.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Avocado
8%
Cooking plantain
Carbohydrates
9%
Avocado
32%
Cooking plantain
Fats
68%
Avocado
2%
Cooking plantain

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Avocado Cooking plantain Opinion
Calories 160 122 Avocado
Protein 2 1.3 Avocado
Fats 14.66 0.37 Avocado
Vitamin C 10 18.4 Cooking plantain
Carbs 8.53 31.89 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 0.6 Cooking plantain
Calcium 12 3 Avocado
Potassium 485 499 Cooking plantain
Magnesium 29 37 Cooking plantain
Sugars 0.66 15 Cooking plantain
Fiber 6.7 2.3 Avocado
Copper 0.19 0.081 Avocado
Zinc 0.64 0.14 Avocado
Starch 0.11 Avocado
Phosphorus 52 34 Avocado
Sodium 7 4 Cooking plantain
Vitamin A 146 1127 Cooking plantain
Vitamin E 2.07 0.14 Avocado
Vitamin D 0 0
Vitamin B1 0.067 0.052 Avocado
Vitamin B2 0.13 0.054 Avocado
Vitamin B3 1.738 0.686 Avocado
Vitamin B5 1.389 0.26 Avocado
Vitamin B6 0.257 0.299 Cooking plantain
Vitamin B12 0 0
Vitamin K 21 0.7 Avocado
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 2.126 0.143 Cooking plantain
Monounsaturated Fat 9.799 0.032 Avocado
Polyunsaturated fat 1.816 0.069 Avocado
Tryptophan 0.025 0.015 Avocado
Threonine 0.073 0.034 Avocado
Isoleucine 0.084 0.036 Avocado
Leucine 0.143 0.059 Avocado
Lysine 0.132 0.06 Avocado
Methionine 0.038 0.017 Avocado
Phenylalanine 0.097 0.044 Avocado
Valine 0.107 0.046 Avocado
Histidine 0.049 0.064 Cooking plantain
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.