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  6. Plantain raw vs. Coconut

Plantain raw vs. Coconut — In-Depth Nutrition Comparison

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Differences between plantain raw and coconut

  • Plantain raw has more vitamin A, vitamin B6, and vitamin C, while coconut has more copper, fiber, iron, selenium, phosphorus, and zinc.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • 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 Plantains, raw and Nuts, coconut meat, raw.

Infographic

Plantain raw vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +40.2%
Contains less SodiumSodium -80%
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 SeleniumSelenium +573.3%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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

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

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