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  6. Plantain raw vs. Coconut milk

Plantain raw vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between plantain raw and coconut milk

  • Plantain raw is richer in vitamin A, vitamin B6, vitamin C, and potassium, yet coconut milk is richer in copper, iron, phosphorus, and selenium.
  • Daily need coverage for saturated fat for coconut milk is 105% higher.
  • Plantain raw contains less saturated fat.
  • Plantain raw has a lower glycemic index than coconut milk.

Food types used in this article are Plantains, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Plantain raw vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more PotassiumPotassium +89.7%
Contains less SodiumSodium -73.3%
Contains more CalciumCalcium +433.3%
Contains more IronIron +173.3%
Contains more CopperCopper +228.4%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +194.1%
Contains more SeleniumSelenium +313.3%
~equal in Magnesium ~37mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +557.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +806.1%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +37.5%
Contains more CholineCholine +58.8%
Contains more Vitamin B3Vitamin B3 +10.8%
~equal in Vitamin E ~0.15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Coconut milk DV% diff.
Saturated fat 0.143g 21.14g 95%
Manganese 0.916mg 40%
Fats 0.37g 23.84g 36%
Copper 0.081mg 0.266mg 21%
Vitamin B6 0.299mg 0.033mg 20%
Vitamin C 18.4mg 2.8mg 17%
Iron 0.6mg 1.64mg 13%
Selenium 1.5µg 6.2µg 9%
Carbs 31.89g 5.54g 9%
Phosphorus 34mg 100mg 9%
Potassium 499mg 263mg 7%
Vitamin A 56µg 0µg 6%
Zinc 0.14mg 0.67mg 5%
Calories 122kcal 230kcal 5%
Vitamin B2 0.054mg 0mg 4%
Folate 22µg 16µg 2%
Vitamin B5 0.26mg 0.183mg 2%
Monounsaturated fat 0.032g 1.014g 2%
Protein 1.3g 2.29g 2%
Vitamin B1 0.052mg 0.026mg 2%
Polyunsaturated fat 0.069g 0.261g 1%
Vitamin K 0.7µg 0.1µg 1%
Calcium 3mg 16mg 1%
Choline 13.5mg 8.5mg 1%
Net carbs 29.59g 3.34g N/A
Magnesium 37mg 37mg 0%
Sugar 15g 3.34g N/A
Fiber 2.3g 2.2g 0%
Sodium 4mg 15mg 0%
Vitamin E 0.14mg 0.15mg 0%
Vitamin B3 0.686mg 0.76mg 0%
Tryptophan 0.015mg 0.027mg 0%
Threonine 0.034mg 0.083mg 0%
Isoleucine 0.036mg 0.09mg 0%
Leucine 0.059mg 0.17mg 0%
Lysine 0.06mg 0.101mg 0%
Methionine 0.017mg 0.043mg 0%
Phenylalanine 0.044mg 0.116mg 0%
Valine 0.046mg 0.139mg 0%
Histidine 0.064mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more CarbsCarbs +475.6%
Contains more OtherOther +63.4%
Contains more ProteinProtein +76.2%
Contains more FatsFats +6343.2%
~equal in Water ~67.62g

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +3068.8%
Contains more Poly. FatPolyunsaturated fat +278.3%

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.