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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 Phosphorus +52.9%
Contains more Zinc +357.1%
Contains more Copper +134.6%
Equal in Iron - 0.55
Equal in Potassium - 485
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Contains more Magnesium +27.6%
Contains less Sodium -42.9%
Contains more Calcium +300%
Contains more Phosphorus +52.9%
Contains more Zinc +357.1%
Contains more Copper +134.6%
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 A +671.9%
Contains more Vitamin C +84%
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 Folate +268.2%
Contains more Vitamin K +2900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin A +671.9%
Contains more Vitamin C +84%
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 Folate +268.2%
Contains more Vitamin K +2900%

Comparison summary table

Pay attention to 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 Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Avocado Opinion
Net carbs 29.59g 1.83g Cooking plantain
Protein 1.3g 2g Avocado
Fats 0.37g 14.66g Avocado
Carbs 31.89g 8.53g Cooking plantain
Calories 122kcal 160kcal Avocado
Starch g 0.11g Avocado
Fructose g 0.12g Avocado
Sugar 15g 0.66g Avocado
Fiber 2.3g 6.7g Avocado
Calcium 3mg 12mg Avocado
Iron 0.6mg 0.55mg Cooking plantain
Magnesium 37mg 29mg Cooking plantain
Phosphorus 34mg 52mg Avocado
Potassium 499mg 485mg Cooking plantain
Sodium 4mg 7mg Cooking plantain
Zinc 0.14mg 0.64mg Avocado
Copper 0.081mg 0.19mg Avocado
Vitamin A 1127IU 146IU Cooking plantain
Vitamin E 0.14mg 2.07mg Avocado
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.4mg 10mg Cooking plantain
Vitamin B1 0.052mg 0.067mg Avocado
Vitamin B2 0.054mg 0.13mg Avocado
Vitamin B3 0.686mg 1.738mg Avocado
Vitamin B5 0.26mg 1.389mg Avocado
Vitamin B6 0.299mg 0.257mg Cooking plantain
Folate 22µg 81µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 21µg Avocado
Tryptophan 0.015mg 0.025mg Avocado
Threonine 0.034mg 0.073mg Avocado
Isoleucine 0.036mg 0.084mg Avocado
Leucine 0.059mg 0.143mg Avocado
Lysine 0.06mg 0.132mg Avocado
Methionine 0.017mg 0.038mg Avocado
Phenylalanine 0.044mg 0.097mg Avocado
Valine 0.046mg 0.107mg Avocado
Histidine 0.064mg 0.049mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.143g 2.126g Cooking plantain
Monounsaturated Fat 0.032g 9.799g Avocado
Polyunsaturated fat 0.069g 1.816g Avocado

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
8%
Cooking plantain
12%
Avocado
Carbohydrates
32%
Cooking plantain
9%
Avocado
Fats
2%
Cooking plantain
68%
Avocado

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 is lower in Sugar?
Avocado
Avocado is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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.