Plantain vs. Avocado — In-Depth Nutrition Comparison
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A recap on the 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
