Coconut vs. Plantain — In-Depth Nutrition Comparison

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Important differences between coconut and plantains

Coconut has more copper, fiber, iron, selenium, phosphorus, and zinc; however, plantains have more vitamin A, vitamin B6, and vitamin C.
Coconut's daily need coverage for saturated fat is 148% more.
Coconut has 8 times more zinc than plantains. Coconut has 1.1mg of zinc, while plantains have 0.13mg.
Plantains are lower in saturated fat.
Coconut has a higher glycemic index than plantains.

The food varieties used in the comparison are Nuts, coconut meat, raw and Plantains, cooked.

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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.

Coconut

Plantain

Contains more CalciumCalcium	+600%
Contains more IronIron	+319%
Contains more CopperCopper	+559.1%
Contains more ZincZinc	+746.2%
Contains more PhosphorusPhosphorus	+303.6%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+621.4%

Contains more PotassiumPotassium	+30.6%
Contains less SodiumSodium	-75%

~equal in Magnesium ~32mg

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.

Coconut

Plantain

Contains more Vitamin EVitamin E	+84.6%
Contains more Vitamin B1Vitamin B1	+43.5%
Contains more Vitamin B5Vitamin B5	+28.8%

Contains more Vitamin CVitamin C	+230.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+160%
Contains more Vitamin B3Vitamin B3	+40%
Contains more Vitamin B6Vitamin B6	+344.4%
Contains more Vitamin KVitamin K	+250%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.069g	135%
Manganese	1.5mg		65%
Fats	33.49g	0.18g	51%
Copper	0.435mg	0.066mg	41%
Fiber	9g	2.3g	27%
Iron	2.43mg	0.58mg	23%
Selenium	10.1µg	1.4µg	16%
Vitamin B6	0.054mg	0.24mg	14%
Calories	354kcal	116kcal	12%
Phosphorus	113mg	28mg	12%
Zinc	1.1mg	0.13mg	9%
Vitamin C	3.3mg	10.9mg	8%
Protein	3.33g	0.79g	5%
Carbs	15.23g	31.15g	5%
Vitamin A	0µg	45µg	5%
Monounsaturated fat	1.425g	0.015g	4%
Potassium	356mg	465mg	3%
Vitamin B1	0.066mg	0.046mg	2%
Vitamin B2	0.02mg	0.052mg	2%
Polyunsaturated fat	0.366g	0.033g	2%
Calcium	14mg	2mg	1%
Sodium	20mg	5mg	1%
Vitamin E	0.24mg	0.13mg	1%
Vitamin B3	0.54mg	0.756mg	1%
Vitamin B5	0.3mg	0.233mg	1%
Weight per 100 calories	28g	86g	N/A
Unsaturated / Saturated Fat ratio	0.06	0.7	N/A
Net carbs	6.23g	28.85g	N/A
Magnesium	32mg	32mg	0%
Sugar	6.23g	14g	N/A
Vitamin K	0.2µg	0.7µg	0%
Folate	26µg	26µg	0%
Choline	12.1mg	12.7mg	0%
Tryptophan	0.039mg	0.009mg	0%
Threonine	0.121mg	0.021mg	0%
Isoleucine	0.131mg	0.022mg	0%
Leucine	0.247mg	0.036mg	0%
Lysine	0.147mg	0.037mg	0%
Methionine	0.062mg	0.01mg	0%
Phenylalanine	0.169mg	0.027mg	0%
Valine	0.202mg	0.028mg	0%
Histidine	0.077mg	0.039mg	0%