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Avocado vs. Plantain — In-Depth Nutrition Comparison

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A recap on the differences between avocados and plantains

  • Avocados are higher in vitamin B5, fiber, vitamin K, copper, folate, vitamin E, vitamin B3, and vitamin B2, yet plantains are higher in vitamin A.
  • Avocados cover your daily vitamin B5 needs 23% more than plantains.
  • Avocados contain 31 times more saturated fat than plantains. While avocados contain 2.126g of saturated fat, plantains contain only 0.069g.

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

Infographic

Avocado vs Plantain 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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%
Contains more CalciumCalcium +500%
Contains more CopperCopper +187.9%
Contains more ZincZinc +392.3%
Contains more PhosphorusPhosphorus +85.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +10.3%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +250%
~equal in Potassium ~465mg
~equal in Iron ~0.58mg

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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
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%
Contains more Vitamin EVitamin E +1492.3%
Contains more Vitamin B1Vitamin B1 +45.7%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +129.9%
Contains more Vitamin B5Vitamin B5 +496.1%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +211.5%
Contains more Vitamin AVitamin A +542.9%
~equal in Vitamin C ~10.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.24mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Plantain DV% diff.
Monounsaturated fat 9.799g 0.015g 24%
Vitamin B5 1.389mg 0.233mg 23%
Fats 14.66g 0.18g 22%
Fiber 6.7g 2.3g 18%
Vitamin K 21µg 0.7µg 17%
Copper 0.19mg 0.066mg 14%
Folate 81µg 26µg 14%
Vitamin E 2.07mg 0.13mg 13%
Polyunsaturated fat 1.816g 0.033g 12%
Saturated fat 2.126g 0.069g 9%
Carbs 8.53g 31.15g 8%
Manganese 0.142mg 6%
Vitamin B2 0.13mg 0.052mg 6%
Vitamin B3 1.738mg 0.756mg 6%
Zinc 0.64mg 0.13mg 5%
Vitamin A 7µg 45µg 4%
Phosphorus 52mg 28mg 3%
Calories 160kcal 116kcal 2%
Protein 2g 0.79g 2%
Selenium 0.4µg 1.4µg 2%
Vitamin B1 0.067mg 0.046mg 2%
Vitamin C 10mg 10.9mg 1%
Magnesium 29mg 32mg 1%
Calcium 12mg 2mg 1%
Potassium 485mg 465mg 1%
Vitamin B6 0.257mg 0.24mg 1%
Protein per 100 calories 1.3g 0.68g N/A
Calories per 10 g protein 800kcal 1468kcal N/A
Weight per 100 calories 63g 86g N/A
Unsaturated / Saturated Fat ratio 5.5 0.7 N/A
Net carbs 1.83g 28.85g N/A
Iron 0.55mg 0.58mg 0%
Sugar 0.66g 14g N/A
Starch 0.11g 0%
Sodium 7mg 5mg 0%
Choline 14.2mg 12.7mg 0%
Tryptophan 0.025mg 0.009mg 0%
Threonine 0.073mg 0.021mg 0%
Isoleucine 0.084mg 0.022mg 0%
Leucine 0.143mg 0.036mg 0%
Lysine 0.132mg 0.037mg 0%
Methionine 0.038mg 0.01mg 0%
Phenylalanine 0.097mg 0.027mg 0%
Valine 0.107mg 0.028mg 0%
Histidine 0.049mg 0.039mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more ProteinProtein +153.2%
Contains more FatsFats +8044.4%
Contains more OtherOther +172.4%
Contains more CarbsCarbs +265.2%
~equal in Water ~67.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +65226.7%
Contains more Poly. FatPolyunsaturated fat +5403%
Contains less Sat. FatSaturated fat -96.8%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.