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  6. Plantain vs. Avocado

Plantain vs. Avocado — In-Depth Nutrition Comparison

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A recap on the differences between plantains and avocados

  • Plantains are higher in vitamin A, yet avocados are higher in vitamin B5, fiber, vitamin K, copper, folate, vitamin E, vitamin B3, and vitamin B2.
  • Avocados cover your daily vitamin B5 needs 23% more than plantains.
  • Plantains contain 6 times more vitamin A than avocados. While plantains contain 909 IU of vitamin A, avocados contain only 146 IU.
  • 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

Plantain vs Avocado 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 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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%
~equal in Magnesium ~29mg
~equal in Potassium ~485mg
~equal in Iron ~0.55mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
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%
~equal in Vitamin C ~10mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.257mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Avocado 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%
Copper 0.066mg 0.19mg 14%
Folate 26µg 81µg 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 B2 0.052mg 0.13mg 6%
Vitamin B3 0.756mg 1.738mg 6%
Zinc 0.13mg 0.64mg 5%
Vitamin A 45µg 7µg 4%
Phosphorus 28mg 52mg 3%
Calories 116kcal 160kcal 2%
Protein 0.79g 2g 2%
Selenium 1.4µg 0.4µg 2%
Vitamin B1 0.046mg 0.067mg 2%
Vitamin C 10.9mg 10mg 1%
Magnesium 32mg 29mg 1%
Calcium 2mg 12mg 1%
Potassium 465mg 485mg 1%
Vitamin B6 0.24mg 0.257mg 1%
Protein per 100 calories 0.68g 1.3g N/A
Calories per 10 g protein 1468kcal 800kcal N/A
Weight per 100 calories 86g 63g N/A
Unsaturated / Saturated Fat ratio 0.7 5.5 N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
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
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +65226.7%
Contains more Poly. FatPolyunsaturated fat +5403%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.