Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain
  5. Compare
  6. Plantain vs. Avocado

Plantain vs. Avocado — In-Depth Nutrition Comparison

Compare

A recap on differences between Plantain and Avocado

  • Avocado is higher than Plantain in Vitamin B5, Fiber, Vitamin K, Copper, Folate, Vitamin E , Vitamin B3, and Vitamin B2.
  • Avocado covers your daily Vitamin B5 needs 23% more than Plantain.
  • The amount of Saturated Fat in Plantain is lower.

Food varieties used in this article are Plantains, cooked and Avocados, raw, all commercial varieties.

Infographic

Plantain vs Avocado 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.
Plantain
Plantain
4
:
6
Avocado
Avocado
Contains more Magnesium +10.3%
Contains less Sodium -28.6%
Contains more Selenium +250%
Contains more Calcium +500%
Contains more Phosphorus +85.7%
Contains more Zinc +392.3%
Contains more Copper +187.9%
Equal in Iron - 0.55
Equal in Magnesium - 29
Equal in Potassium - 485
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Magnesium +10.3%
Contains less Sodium -28.6%
Contains more Selenium +250%
Contains more Calcium +500%
Contains more Phosphorus +85.7%
Contains more Zinc +392.3%
Contains more Copper +187.9%
Equal in Iron - 0.55
Equal in Magnesium - 29
Equal in Potassium - 485

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.
Plantain
Plantain
2
:
8
Avocado
Avocado
Contains more Vitamin A +522.6%
Contains more Vitamin E +1492.3%
Contains more Vitamin B1 +45.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B5 +496.1%
Contains more Folate +211.5%
Contains more Vitamin K +2900%
Equal in Vitamin C - 10
Equal in Vitamin B6 - 0.257
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin A +522.6%
Contains more Vitamin E +1492.3%
Contains more Vitamin B1 +45.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B5 +496.1%
Contains more Folate +211.5%
Contains more Vitamin K +2900%
Equal in Vitamin C - 10
Equal in Vitamin B6 - 0.257

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain
Plantain
1
:
4
Avocado
Avocado
Contains more Carbs +265.2%
Contains more Protein +153.2%
Contains more Fats +8044.4%
Contains more Other +172.4%
Equal in Water - 73.23
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Carbs +265.2%
Contains more Protein +153.2%
Contains more Fats +8044.4%
Contains more Other +172.4%
Equal in Water - 73.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain
Plantain
1
:
2
Avocado
Avocado
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +65226.7%
Contains more Polyunsaturated fat +5403%
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +65226.7%
Contains more Polyunsaturated fat +5403%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain Avocado
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plantain Avocado Opinion
Net carbs 28.85g 1.83g Plantain
Protein 0.79g 2g Avocado
Fats 0.18g 14.66g Avocado
Carbs 31.15g 8.53g Plantain
Calories 116kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 14g 0.66g Avocado
Fiber 2.3g 6.7g Avocado
Calcium 2mg 12mg Avocado
Iron 0.58mg 0.55mg Plantain
Magnesium 32mg 29mg Plantain
Phosphorus 28mg 52mg Avocado
Potassium 465mg 485mg Avocado
Sodium 5mg 7mg Plantain
Zinc 0.13mg 0.64mg Avocado
Copper 0.066mg 0.19mg Avocado
Manganese 0.142mg Avocado
Selenium 1.4µg 0.4µg Plantain
Vitamin A 909IU 146IU Plantain
Vitamin A RAE 45µg 7µg Plantain
Vitamin E 0.13mg 2.07mg Avocado
Vitamin C 10.9mg 10mg Plantain
Vitamin B1 0.046mg 0.067mg Avocado
Vitamin B2 0.052mg 0.13mg Avocado
Vitamin B3 0.756mg 1.738mg Avocado
Vitamin B5 0.233mg 1.389mg Avocado
Vitamin B6 0.24mg 0.257mg Avocado
Folate 26µg 81µg Avocado
Vitamin K 0.7µg 21µg Avocado
Tryptophan 0.009mg 0.025mg Avocado
Threonine 0.021mg 0.073mg Avocado
Isoleucine 0.022mg 0.084mg Avocado
Leucine 0.036mg 0.143mg Avocado
Lysine 0.037mg 0.132mg Avocado
Methionine 0.01mg 0.038mg Avocado
Phenylalanine 0.027mg 0.097mg Avocado
Valine 0.028mg 0.107mg Avocado
Histidine 0.039mg 0.049mg Avocado
Saturated Fat 0.069g 2.126g Plantain
Monounsaturated Fat 0.015g 9.799g Avocado
Polyunsaturated fat 0.033g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Plantain
Plantain vs Banana
Banana
Plantain
Plantain vs Pineapple
Pineapple
Plantain
Plantain vs Prunes
Prunes
Avocado
Avocado vs Banana
Banana
Avocado
Avocado vs Papaya
Papaya
Avocado
Avocado vs Mango
Mango

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
18%
Plantain
35%
Avocado
Minerals Daily Need Coverage Score
13%
Plantain
21%
Avocado

Comparison summary

Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 2.057g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 3)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.8)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 13.34g)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.