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Cooking plantain vs Avocado - In-Depth Nutrition Comparison

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The main differences between Cooking plantain and Avocado

  • Cooking plantain is richer in Vitamin C, yet Avocado is richer in Vitamin B5, Fiber, Vitamin K, Folate, Vitamin E , Copper, Vitamin B3 and Vitamin B2.
  • Daily need coverage for Vitamin B5 from Avocado is 23% higher.
  • Cooking plantain contains 2 times more Vitamin C than Avocado. Cooking plantain contains 18.4mg of Vitamin C, while Avocado contains 10mg.
  • Cooking plantain contains less Saturated Fat.

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

Infographic

Cooking plantain vs Avocado 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +27.6%
Contains less Sodium -42.9%
Contains more Calcium +300%
Contains more Copper +134.6%
Contains more Zinc +357.1%
Contains more Phosphorus +52.9%
Equal in Iron - 0.55
Equal in Potassium - 485
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Contains more Magnesium +27.6%
Contains less Sodium -42.9%
Contains more Calcium +300%
Contains more Copper +134.6%
Contains more Zinc +357.1%
Contains more Phosphorus +52.9%
Equal in Iron - 0.55
Equal in Potassium - 485

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +84%
Contains more Vitamin A +671.9%
Contains more Vitamin B6 +16.3%
Contains more Vitamin E +1378.6%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +140.7%
Contains more Vitamin B3 +153.4%
Contains more Vitamin B5 +434.2%
Contains more Vitamin K +2900%
Contains more Folate +268.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Contains more Vitamin C +84%
Contains more Vitamin A +671.9%
Contains more Vitamin B6 +16.3%
Contains more Vitamin E +1378.6%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +140.7%
Contains more Vitamin B3 +153.4%
Contains more Vitamin B5 +434.2%
Contains more Vitamin K +2900%
Contains more Folate +268.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Cooking plantain
35
Avocado
Mineral Summary Score
17
Cooking plantain
24
Avocado

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cooking plantain
12%
Avocado
Carbohydrates
32%
Cooking plantain
9%
Avocado
Fats
2%
Cooking plantain
68%
Avocado

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Avocado
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cooking plantain
Cooking plantain is lower in Saturated Fat (difference - 1.983g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 3)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.8)
Which food contains less Sugars?
Avocado
Avocado contains less Sugars (difference - 14.34g)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Avocado Opinion
Calories 122 160 Avocado
Protein 1.3 2 Avocado
Fats 0.37 14.66 Avocado
Vitamin C 18.4 10 Cooking plantain
Carbs 31.89 8.53 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.55 Cooking plantain
Calcium 3 12 Avocado
Potassium 499 485 Cooking plantain
Magnesium 37 29 Cooking plantain
Sugars 15 0.66 Avocado
Fiber 2.3 6.7 Avocado
Copper 0.081 0.19 Avocado
Zinc 0.14 0.64 Avocado
Starch 0.11 Avocado
Phosphorus 34 52 Avocado
Sodium 4 7 Cooking plantain
Vitamin A 1127 146 Cooking plantain
Vitamin E 0.14 2.07 Avocado
Vitamin D 0 0
Vitamin B1 0.052 0.067 Avocado
Vitamin B2 0.054 0.13 Avocado
Vitamin B3 0.686 1.738 Avocado
Vitamin B5 0.26 1.389 Avocado
Vitamin B6 0.299 0.257 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 21 Avocado
Folate 22 81 Avocado
Trans Fat 0 0
Saturated Fat 0.143 2.126 Cooking plantain
Monounsaturated Fat 0.032 9.799 Avocado
Polyunsaturated fat 0.069 1.816 Avocado
Tryptophan 0.015 0.025 Avocado
Threonine 0.034 0.073 Avocado
Isoleucine 0.036 0.084 Avocado
Leucine 0.059 0.143 Avocado
Lysine 0.06 0.132 Avocado
Methionine 0.017 0.038 Avocado
Phenylalanine 0.044 0.097 Avocado
Valine 0.046 0.107 Avocado
Histidine 0.064 0.049 Cooking plantain
Fructose 0.12 Avocado

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Cooking plantain - 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.