Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Avocado

Plantain raw vs. Avocado — In-Depth Nutrition Comparison

Compare

The main differences between plantain raw and avocados

  • Plantain raw is richer in vitamin A and vitamin C, yet avocados are richer in vitamin B5, fiber, vitamin K, folate, vitamin E, copper, and vitamin B3.
  • Daily need coverage for vitamin B5 for avocados is 23% higher.
  • Plantain raw contains 8 times more vitamin A than avocados. Plantain raw contains 1127 IU of vitamin A, while avocados contain 146 IU.
  • Plantain raw contains less saturated fat.

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

Infographic

Plantain raw vs Avocado 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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%
Contains more MagnesiumMagnesium +27.6%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +275%
Contains more CalciumCalcium +300%
Contains more CopperCopper +134.6%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +52.9%
~equal in Potassium ~485mg
~equal in Iron ~0.55mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin CVitamin C +84%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B6Vitamin B6 +16.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Avocado DV% diff.
Monounsaturated fat 0.032g 9.799g 24%
Vitamin B5 0.26mg 1.389mg 23%
Fats 0.37g 14.66g 22%
Fiber 2.3g 6.7g 18%
Vitamin K 0.7µg 21µg 17%
Folate 22µg 81µg 15%
Vitamin E 0.14mg 2.07mg 13%
Copper 0.081mg 0.19mg 12%
Polyunsaturated fat 0.069g 1.816g 12%
Vitamin C 18.4mg 10mg 9%
Saturated fat 0.143g 2.126g 9%
Carbs 31.89g 8.53g 8%
Vitamin B3 0.686mg 1.738mg 7%
Manganese 0.142mg 6%
Vitamin B2 0.054mg 0.13mg 6%
Zinc 0.14mg 0.64mg 5%
Vitamin A 56µg 7µg 5%
Phosphorus 34mg 52mg 3%
Vitamin B6 0.299mg 0.257mg 3%
Calories 122kcal 160kcal 2%
Magnesium 37mg 29mg 2%
Selenium 1.5µg 0.4µg 2%
Protein 1.3g 2g 1%
Calcium 3mg 12mg 1%
Iron 0.6mg 0.55mg 1%
Vitamin B1 0.052mg 0.067mg 1%
Net carbs 29.59g 1.83g N/A
Potassium 499mg 485mg 0%
Sugar 15g 0.66g N/A
Starch 0.11g 0%
Sodium 4mg 7mg 0%
Choline 13.5mg 14.2mg 0%
Tryptophan 0.015mg 0.025mg 0%
Threonine 0.034mg 0.073mg 0%
Isoleucine 0.036mg 0.084mg 0%
Leucine 0.059mg 0.143mg 0%
Lysine 0.06mg 0.132mg 0%
Methionine 0.017mg 0.038mg 0%
Phenylalanine 0.044mg 0.097mg 0%
Valine 0.046mg 0.107mg 0%
Histidine 0.064mg 0.049mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +273.9%
Contains more ProteinProtein +53.8%
Contains more FatsFats +3862.2%
Contains more WaterWater +12.2%
Contains more OtherOther +36.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +30521.9%
Contains more Poly. FatPolyunsaturated fat +2531.9%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.