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  6. Avocado vs. Plantain raw

Avocado vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between avocadoes and plantain raw

  • Avocadoes are richer in vitamin B5, fiber, vitamin K, folate, vitamin E, copper, and vitamin B3, yet plantain raw is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin B5 for avocadoes is 23% higher.
  • Avocadoes contain 30 times more vitamin K than plantain raw. Avocadoes contain 21µg of vitamin K, while plantain raw contains 0.7µg.
  • Plantain raw contains less saturated fat.

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

Infographic

Avocado vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +300%
Contains more CopperCopper +134.6%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +52.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +27.6%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +275%
~equal in Potassium ~499mg
~equal in Iron ~0.6mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +1378.6%
Contains more Vitamin B1Vitamin B1 +28.8%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more Vitamin B3Vitamin B3 +153.4%
Contains more Vitamin B5Vitamin B5 +434.2%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +268.2%
Contains more Vitamin CVitamin C +84%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B6Vitamin B6 +16.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.5mg

All nutrients comparison - raw data values

Nutrient Avocado Plantain raw DV% diff.
Monounsaturated fat 9.799g 0.032g 24%
Vitamin B5 1.389mg 0.26mg 23%
Fats 14.66g 0.37g 22%
Fiber 6.7g 2.3g 18%
Vitamin K 21µg 0.7µg 17%
Folate 81µg 22µg 15%
Vitamin E 2.07mg 0.14mg 13%
Polyunsaturated fat 1.816g 0.069g 12%
Copper 0.19mg 0.081mg 12%
Saturated fat 2.126g 0.143g 9%
Vitamin C 10mg 18.4mg 9%
Carbs 8.53g 31.89g 8%
Vitamin B3 1.738mg 0.686mg 7%
Manganese 0.142mg 6%
Vitamin B2 0.13mg 0.054mg 6%
Zinc 0.64mg 0.14mg 5%
Vitamin A 7µg 56µg 5%
Vitamin B6 0.257mg 0.299mg 3%
Phosphorus 52mg 34mg 3%
Calories 160kcal 122kcal 2%
Magnesium 29mg 37mg 2%
Selenium 0.4µg 1.5µg 2%
Vitamin B1 0.067mg 0.052mg 1%
Protein 2g 1.3g 1%
Iron 0.55mg 0.6mg 1%
Calcium 12mg 3mg 1%
Net carbs 1.83g 29.59g N/A
Potassium 485mg 499mg 0%
Sugar 0.66g 15g N/A
Starch 0.11g 0%
Sodium 7mg 4mg 0%
Choline 14.2mg 13.5mg 0%
Tryptophan 0.025mg 0.015mg 0%
Threonine 0.073mg 0.034mg 0%
Isoleucine 0.084mg 0.036mg 0%
Leucine 0.143mg 0.059mg 0%
Lysine 0.132mg 0.06mg 0%
Methionine 0.038mg 0.017mg 0%
Phenylalanine 0.097mg 0.044mg 0%
Valine 0.107mg 0.046mg 0%
Histidine 0.049mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +53.8%
Contains more FatsFats +3862.2%
Contains more WaterWater +12.2%
Contains more OtherOther +36.2%
Contains more CarbsCarbs +273.9%

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 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +30521.9%
Contains more Poly. FatPolyunsaturated fat +2531.9%
Contains less Sat. FatSaturated fat -93.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.