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  6. Plantain vs. Coconut

Plantain vs. Coconut — In-Depth Nutrition Comparison

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Important differences between Plantain and Coconut

  • Plantain has more Vitamin B6, and Vitamin C, however, Coconut has more Copper, Fiber, Iron, Selenium, Phosphorus, and Zinc.
  • Coconut's daily need coverage for Saturated Fat is 148% more.
  • Plantain has 4 times more Vitamin B6 than Coconut. Plantain has 0.24mg of Vitamin B6, while Coconut has 0.054mg.
  • Plantain is lower in Saturated Fat.

The food varieties used in the comparison are Plantains, cooked and Nuts, coconut meat, raw.

Infographic

Plantain vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more PotassiumPotassium +30.6%
Contains less SodiumSodium -75%
Contains more CalciumCalcium +600%
Contains more IronIron +319%
Contains more CopperCopper +559.1%
Contains more ZincZinc +746.2%
Contains more PhosphorusPhosphorus +303.6%
Contains more SeleniumSelenium +621.4%
~equal in Magnesium ~32mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 36% 55% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +230.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +40%
Contains more Vitamin B6Vitamin B6 +344.4%
Contains more Vitamin KVitamin K +250%
Contains more Vitamin E Vitamin E +84.6%
Contains more Vitamin B1Vitamin B1 +43.5%
Contains more Vitamin B5Vitamin B5 +28.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~26µg
~equal in Choline ~12.1mg

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more CarbsCarbs +104.5%
Contains more WaterWater +43.2%
Contains more ProteinProtein +321.5%
Contains more FatsFats +18505.6%
Contains more OtherOther +65.5%

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
94% 5%
Saturated Fat: Sat. Fat 29.698 g
Monounsaturated Fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -99.8%
Contains more Mono. FatMonounsaturated Fat +9400%
Contains more Poly. FatPolyunsaturated fat +1009.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain Coconut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plantain Coconut Opinion
Calories 116kcal 354kcal Coconut
Protein 0.79g 3.33g Coconut
Fats 0.18g 33.49g Coconut
Vitamin C 10.9mg 3.3mg Plantain
Net carbs 28.85g 6.23g Plantain
Carbs 31.15g 15.23g Plantain
Magnesium 32mg 32mg
Calcium 2mg 14mg Coconut
Potassium 465mg 356mg Plantain
Iron 0.58mg 2.43mg Coconut
Sugar 14g 6.23g Coconut
Fiber 2.3g 9g Coconut
Copper 0.066mg 0.435mg Coconut
Zinc 0.13mg 1.1mg Coconut
Phosphorus 28mg 113mg Coconut
Sodium 5mg 20mg Plantain
Vitamin A 909IU 0IU Plantain
Vitamin A RAE 45µg 0µg Plantain
Vitamin E 0.13mg 0.24mg Coconut
Manganese 1.5mg Coconut
Selenium 1.4µg 10.1µg Coconut
Vitamin B1 0.046mg 0.066mg Coconut
Vitamin B2 0.052mg 0.02mg Plantain
Vitamin B3 0.756mg 0.54mg Plantain
Vitamin B5 0.233mg 0.3mg Coconut
Vitamin B6 0.24mg 0.054mg Plantain
Vitamin K 0.7µg 0.2µg Plantain
Folate 26µg 26µg
Choline 12.7mg 12.1mg Plantain
Saturated Fat 0.069g 29.698g Plantain
Monounsaturated Fat 0.015g 1.425g Coconut
Polyunsaturated fat 0.033g 0.366g Coconut
Tryptophan 0.009mg 0.039mg Coconut
Threonine 0.021mg 0.121mg Coconut
Isoleucine 0.022mg 0.131mg Coconut
Leucine 0.036mg 0.247mg Coconut
Lysine 0.037mg 0.147mg Coconut
Methionine 0.01mg 0.062mg Coconut
Phenylalanine 0.027mg 0.169mg Coconut
Valine 0.028mg 0.202mg Coconut
Histidine 0.039mg 0.077mg Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
18%
Plantain
8%
Coconut
Minerals Daily Need Coverage Score
13%
Plantain
63%
Coconut

Comparison summary

Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 29.629g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 22)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $2.6)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 7.77g)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.