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  6. Coconut vs. Plantain raw

Coconut vs. Plantain raw — In-Depth Nutrition Comparison

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Differences between coconut and plantain raw

  • Coconut has more copper, fiber, iron, selenium, phosphorus, and zinc, while plantain raw has more vitamin A, vitamin B6, and vitamin C.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • Plantain raw contains 8 times less zinc than coconut. Coconut contains 1.1mg of zinc, while plantain raw contains 0.14mg.
  • The amount of saturated fat in plantain raw is lower.
  • Plantain raw has a lower glycemic index. The glycemic index of plantain raw is 37, while the glycemic index of coconut is 59.

The food types used in this comparison are Nuts, coconut meat, raw and Plantains, raw.

Infographic

Coconut vs Plantain raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +366.7%
Contains more IronIron +305%
Contains more CopperCopper +437%
Contains more ZincZinc +685.7%
Contains more PhosphorusPhosphorus +232.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +573.3%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +40.2%
Contains less SodiumSodium -80%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +71.4%
Contains more Vitamin B1Vitamin B1 +26.9%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more FolateFolate +18.2%
Contains more Vitamin CVitamin C +457.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B6Vitamin B6 +453.7%
Contains more Vitamin KVitamin K +250%
Contains more CholineCholine +11.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Plantain raw DV% diff.
Saturated fat 29.698g 0.143g 134%
Manganese 1.5mg 65%
Fats 33.49g 0.37g 51%
Copper 0.435mg 0.081mg 39%
Fiber 9g 2.3g 27%
Iron 2.43mg 0.6mg 23%
Vitamin B6 0.054mg 0.299mg 19%
Vitamin C 3.3mg 18.4mg 17%
Selenium 10.1µg 1.5µg 16%
Calories 354kcal 122kcal 12%
Phosphorus 113mg 34mg 11%
Zinc 1.1mg 0.14mg 9%
Carbs 15.23g 31.89g 6%
Vitamin A 0µg 56µg 6%
Protein 3.33g 1.3g 4%
Potassium 356mg 499mg 4%
Vitamin B2 0.02mg 0.054mg 3%
Monounsaturated fat 1.425g 0.032g 3%
Polyunsaturated fat 0.366g 0.069g 2%
Vitamin B5 0.3mg 0.26mg 1%
Folate 26µg 22µg 1%
Vitamin B1 0.066mg 0.052mg 1%
Vitamin B3 0.54mg 0.686mg 1%
Vitamin E 0.24mg 0.14mg 1%
Sodium 20mg 4mg 1%
Calcium 14mg 3mg 1%
Magnesium 32mg 37mg 1%
Net carbs 6.23g 29.59g N/A
Sugar 6.23g 15g N/A
Vitamin K 0.2µg 0.7µg 0%
Choline 12.1mg 13.5mg 0%
Tryptophan 0.039mg 0.015mg 0%
Threonine 0.121mg 0.034mg 0%
Isoleucine 0.131mg 0.036mg 0%
Leucine 0.247mg 0.059mg 0%
Lysine 0.147mg 0.06mg 0%
Methionine 0.062mg 0.017mg 0%
Phenylalanine 0.169mg 0.044mg 0%
Valine 0.202mg 0.046mg 0%
Histidine 0.077mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +156.2%
Contains more FatsFats +8951.4%
Contains more CarbsCarbs +109.4%
Contains more WaterWater +38.9%
Contains more OtherOther +20.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +4353.1%
Contains more Poly. FatPolyunsaturated fat +430.4%
Contains less Sat. FatSaturated fat -99.5%

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.