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.
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 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% |
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 | +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% |
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% |
| Phosphorus | 113mg | 28mg | 12% |
| Calories | 354kcal | 116kcal | 12% |
| Zinc | 1.1mg | 0.13mg | 9% |
| Vitamin C | 3.3mg | 10.9mg | 8% |
| Carbs | 15.23g | 31.15g | 5% |
| Vitamin A | 0µg | 45µg | 5% |
| Protein | 3.33g | 0.79g | 5% |
| Monounsaturated fat | 1.425g | 0.015g | 4% |
| Potassium | 356mg | 465mg | 3% |
| Polyunsaturated fat | 0.366g | 0.033g | 2% |
| Vitamin B2 | 0.02mg | 0.052mg | 2% |
| Vitamin B1 | 0.066mg | 0.046mg | 2% |
| Vitamin E | 0.24mg | 0.13mg | 1% |
| Calcium | 14mg | 2mg | 1% |
| Vitamin B3 | 0.54mg | 0.756mg | 1% |
| Vitamin B5 | 0.3mg | 0.233mg | 1% |
| Sodium | 20mg | 5mg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +321.5% |
| Contains more FatsFats | +18505.6% |
| Contains more OtherOther | +65.5% |
| Contains more CarbsCarbs | +104.5% |
| Contains more WaterWater | +43.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9400% |
| Contains more Poly. FatPolyunsaturated fat | +1009.1% |
| Contains less Sat. FatSaturated fat | -99.8% |
