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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
8%
Minerals Daily Need Coverage Score
13%
63%
Comparison summary
Which food contains less Sodium?
Plantain contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Plantain is lower in Saturated fat (difference - 29.629g)
Which food is lower in glycemic index?
Plantain is lower in glycemic index (difference - 22)
Which food is cheaper?
Plantain is cheaper (difference - $2.6)
Which food is richer in vitamins?
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 7.77g)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)