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.

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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.

Plantain

Coconut

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.

Plantain

Coconut

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

All nutrients comparison - raw data values

Nutrient			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%
Calories	116kcal	354kcal	12%
Phosphorus	28mg	113mg	12%
Zinc	0.13mg	1.1mg	9%
Vitamin C	10.9mg	3.3mg	8%
Protein	0.79g	3.33g	5%
Carbs	31.15g	15.23g	5%
Vitamin A	45µg	0µg	5%
Monounsaturated fat	0.015g	1.425g	4%
Potassium	465mg	356mg	3%
Vitamin B1	0.046mg	0.066mg	2%
Vitamin B2	0.052mg	0.02mg	2%
Polyunsaturated fat	0.033g	0.366g	2%
Calcium	2mg	14mg	1%
Sodium	5mg	20mg	1%
Vitamin E	0.13mg	0.24mg	1%
Vitamin B3	0.756mg	0.54mg	1%
Vitamin B5	0.233mg	0.3mg	1%
Weight per 100 calories	86g	28g	N/A
Unsaturated / Saturated Fat ratio	0.7	0.06	N/A
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%