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Avocado vs. Plantain — In-Depth Nutrition Comparison

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A recap on differences between Avocado and Plantain

  • 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.
  • Avocado contains 31 times more Saturated Fat than Plantain. While Avocado contains 2.126g of Saturated Fat, Plantain contains 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.
Contains more Calcium +500%
Contains more Phosphorus +85.7%
Contains more Zinc +392.3%
Contains more Copper +187.9%
Contains more Magnesium +10.3%
Contains less Sodium -28.6%
Contains more Selenium +250%
Equal in Iron - 0.58
Equal in Potassium - 465
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +500%
Contains more Phosphorus +85.7%
Contains more Zinc +392.3%
Contains more Copper +187.9%
Contains more Magnesium +10.3%
Contains less Sodium -28.6%
Contains more Selenium +250%
Equal in Iron - 0.58
Equal in Potassium - 465

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.
:
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%
Contains more Vitamin A +522.6%
Equal in Vitamin C - 10.9
Equal in Vitamin B6 - 0.24
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%
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%
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%
Contains more Vitamin A +522.6%
Equal in Vitamin C - 10.9
Equal in Vitamin B6 - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +153.2%
Contains more Fats +8044.4%
Contains more Other +172.4%
Contains more Carbs +265.2%
Equal in Water - 67.3
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 Protein +153.2%
Contains more Fats +8044.4%
Contains more Other +172.4%
Contains more Carbs +265.2%
Equal in Water - 67.3

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Plantain
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 Avocado Plantain Opinion
Net carbs 1.83g 28.85g Plantain
Protein 2g 0.79g Avocado
Fats 14.66g 0.18g Avocado
Carbs 8.53g 31.15g Plantain
Calories 160kcal 116kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 14g Avocado
Fiber 6.7g 2.3g Avocado
Calcium 12mg 2mg Avocado
Iron 0.55mg 0.58mg Plantain
Magnesium 29mg 32mg Plantain
Phosphorus 52mg 28mg Avocado
Potassium 485mg 465mg Avocado
Sodium 7mg 5mg Plantain
Zinc 0.64mg 0.13mg Avocado
Copper 0.19mg 0.066mg Avocado
Manganese 0.142mg Avocado
Selenium 0.4µg 1.4µg Plantain
Vitamin A 146IU 909IU Plantain
Vitamin A RAE 7µg 45µg Plantain
Vitamin E 2.07mg 0.13mg Avocado
Vitamin C 10mg 10.9mg Plantain
Vitamin B1 0.067mg 0.046mg Avocado
Vitamin B2 0.13mg 0.052mg Avocado
Vitamin B3 1.738mg 0.756mg Avocado
Vitamin B5 1.389mg 0.233mg Avocado
Vitamin B6 0.257mg 0.24mg Avocado
Folate 81µg 26µg Avocado
Vitamin K 21µg 0.7µg Avocado
Tryptophan 0.025mg 0.009mg Avocado
Threonine 0.073mg 0.021mg Avocado
Isoleucine 0.084mg 0.022mg Avocado
Leucine 0.143mg 0.036mg Avocado
Lysine 0.132mg 0.037mg Avocado
Methionine 0.038mg 0.01mg Avocado
Phenylalanine 0.097mg 0.027mg Avocado
Valine 0.107mg 0.028mg Avocado
Histidine 0.049mg 0.039mg Avocado
Saturated Fat 2.126g 0.069g Plantain
Monounsaturated Fat 9.799g 0.015g Avocado
Polyunsaturated fat 1.816g 0.033g 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
Avocado Plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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

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. 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.