Avocado vs. Plantain — In-Depth Nutrition Comparison
Compare
A recap on differences between avocadoes and plantains
- Avocadoes are higher in vitamin B5, fiber, vitamin K, copper, folate, vitamin E, vitamin B3, and vitamin B2, yet plantains are higher in vitamin A.
- Avocadoes cover your daily vitamin B5 needs 23% more than plantains.
- Avocadoes contain 31 times more saturated fat than plantains. While avocadoes 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
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.
| 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% |
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 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 CholineCholine | +11.8% |
| Contains more Vitamin AVitamin A | +542.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Folate | 81µg | 26µg | 14% |
| Copper | 0.19mg | 0.066mg | 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 B3 | 1.738mg | 0.756mg | 6% |
| Vitamin B2 | 0.13mg | 0.052mg | 6% |
| Zinc | 0.64mg | 0.13mg | 5% |
| Vitamin A | 7µg | 45µg | 4% |
| Phosphorus | 52mg | 28mg | 3% |
| Protein | 2g | 0.79g | 2% |
| Vitamin B1 | 0.067mg | 0.046mg | 2% |
| Calories | 160kcal | 116kcal | 2% |
| Selenium | 0.4µg | 1.4µg | 2% |
| Vitamin B6 | 0.257mg | 0.24mg | 1% |
| Potassium | 485mg | 465mg | 1% |
| Calcium | 12mg | 2mg | 1% |
| Magnesium | 29mg | 32mg | 1% |
| Vitamin C | 10mg | 10.9mg | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +65226.7% |
| Contains more Poly. FatPolyunsaturated fat | +5403% |
| Contains less Sat. FatSaturated fat | -96.8% |
