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Plantain vs. Coconut — In-Depth Nutrition Comparison

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Important differences between plantains and coconut

  • Plantains have more vitamin A, 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.
  • Plantains are lower in saturated fat.
  • Coconut has a higher glycemic index than plantains.

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

Infographic

Plantain vs Coconut 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.
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% 15% 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 EVitamin 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

All nutrients comparison - raw data values

Nutrient Plantain Coconut DV% diff.
Saturated fat 0.069g 29.698g 135%
Manganese 1.5mg 65%
Fats 0.18g 33.49g 51%
Copper 0.066mg 0.435mg 41%
Fiber 2.3g 9g 27%
Iron 0.58mg 2.43mg 23%
Selenium 1.4µg 10.1µg 16%
Vitamin B6 0.24mg 0.054mg 14%
Phosphorus 28mg 113mg 12%
Calories 116kcal 354kcal 12%
Zinc 0.13mg 1.1mg 9%
Vitamin C 10.9mg 3.3mg 8%
Carbs 31.15g 15.23g 5%
Vitamin A 45µg 0µg 5%
Protein 0.79g 3.33g 5%
Monounsaturated fat 0.015g 1.425g 4%
Potassium 465mg 356mg 3%
Polyunsaturated fat 0.033g 0.366g 2%
Vitamin B2 0.052mg 0.02mg 2%
Vitamin B1 0.046mg 0.066mg 2%
Vitamin E 0.13mg 0.24mg 1%
Calcium 2mg 14mg 1%
Vitamin B3 0.756mg 0.54mg 1%
Vitamin B5 0.233mg 0.3mg 1%
Sodium 5mg 20mg 1%
Net carbs 28.85g 6.23g N/A
Magnesium 32mg 32mg 0%
Sugar 14g 6.23g N/A
Vitamin K 0.7µg 0.2µg 0%
Folate 26µg 26µg 0%
Choline 12.7mg 12.1mg 0%
Tryptophan 0.009mg 0.039mg 0%
Threonine 0.021mg 0.121mg 0%
Isoleucine 0.022mg 0.131mg 0%
Leucine 0.036mg 0.247mg 0%
Lysine 0.037mg 0.147mg 0%
Methionine 0.01mg 0.062mg 0%
Phenylalanine 0.027mg 0.169mg 0%
Valine 0.028mg 0.202mg 0%
Histidine 0.039mg 0.077mg 0%

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%

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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. 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.