Plantain vs. Avocado — In-Depth Nutrition Comparison
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A recap on differences between plantains and avocadoes
- Plantains are higher in vitamin A, yet avocadoes are higher in vitamin B5, fiber, vitamin K, copper, folate, vitamin E, vitamin B3, and vitamin B2.
- Avocadoes cover your daily vitamin B5 needs 23% more than plantains.
- Plantains contain 6 times more vitamin A than avocadoes. While plantains contain 909IU of vitamin A, avocadoes contain only 146IU.
- The amount of saturated fat in plantains is lower.
Food varieties used in this article are Plantains, cooked and Avocados, raw, all commercial varieties.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -28.6% |
| Contains more SeleniumSelenium | +250% |
| Contains more CalciumCalcium | +500% |
| Contains more CopperCopper | +187.9% |
| Contains more ZincZinc | +392.3% |
| Contains more PhosphorusPhosphorus | +85.7% |
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.
| Contains more Vitamin AVitamin A | +542.9% |
| Contains more Vitamin EVitamin E | +1492.3% |
| Contains more Vitamin B1Vitamin B1 | +45.7% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +129.9% |
| Contains more Vitamin B5Vitamin B5 | +496.1% |
| Contains more Vitamin KVitamin K | +2900% |
| Contains more FolateFolate | +211.5% |
| Contains more CholineCholine | +11.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +265.2% |
| Contains more ProteinProtein | +153.2% |
| Contains more FatsFats | +8044.4% |
| Contains more OtherOther | +172.4% |
~equal in
Water
~73.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +65226.7% |
| Contains more Poly. FatPolyunsaturated fat | +5403% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Monounsaturated fat | 0.015g | 9.799g | 24% |
| Vitamin B5 | 0.233mg | 1.389mg | 23% |
| Fats | 0.18g | 14.66g | 22% |
| Fiber | 2.3g | 6.7g | 18% |
| Vitamin K | 0.7µg | 21µg | 17% |
| Folate | 26µg | 81µg | 14% |
| Copper | 0.066mg | 0.19mg | 14% |
| Vitamin E | 0.13mg | 2.07mg | 13% |
| Polyunsaturated fat | 0.033g | 1.816g | 12% |
| Saturated fat | 0.069g | 2.126g | 9% |
| Carbs | 31.15g | 8.53g | 8% |
| Manganese | 0.142mg | 6% | |
| Vitamin B3 | 0.756mg | 1.738mg | 6% |
| Vitamin B2 | 0.052mg | 0.13mg | 6% |
| Zinc | 0.13mg | 0.64mg | 5% |
| Vitamin A | 45µg | 7µg | 4% |
| Phosphorus | 28mg | 52mg | 3% |
| Protein | 0.79g | 2g | 2% |
| Vitamin B1 | 0.046mg | 0.067mg | 2% |
| Calories | 116kcal | 160kcal | 2% |
| Selenium | 1.4µg | 0.4µg | 2% |
| Vitamin B6 | 0.24mg | 0.257mg | 1% |
| Potassium | 465mg | 485mg | 1% |
| Calcium | 2mg | 12mg | 1% |
| Magnesium | 32mg | 29mg | 1% |
| Vitamin C | 10.9mg | 10mg | 1% |
| Net carbs | 28.85g | 1.83g | N/A |
| Iron | 0.58mg | 0.55mg | 0% |
| Sugar | 14g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 5mg | 7mg | 0% |
| Choline | 12.7mg | 14.2mg | 0% |
| Tryptophan | 0.009mg | 0.025mg | 0% |
| Threonine | 0.021mg | 0.073mg | 0% |
| Isoleucine | 0.022mg | 0.084mg | 0% |
| Leucine | 0.036mg | 0.143mg | 0% |
| Lysine | 0.037mg | 0.132mg | 0% |
| Methionine | 0.01mg | 0.038mg | 0% |
| Phenylalanine | 0.027mg | 0.097mg | 0% |
| Valine | 0.028mg | 0.107mg | 0% |
| Histidine | 0.039mg | 0.049mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
32%
Minerals Daily Need Coverage Score
13%
21%
Comparison summary
Which food contains less Sodium?
Plantain contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Plantain is lower in Saturated fat (difference - 2.057g)
Which food is lower in glycemic index?
Plantain is lower in glycemic index (difference - 3)
Which food is cheaper?
Plantain is cheaper (difference - $0.8)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 13.34g)
Which food is richer in minerals?
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)