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Cooking plantain vs Banana - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 14)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.2)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food contains less Sugars?
Banana
Banana contains less Sugars (difference - 2.77g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.031g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Banana
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain Banana
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Cooking plantain
12
Banana
Mineral Summary Score
13
Cooking plantain
10
Banana

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Banana
Contains more Iron +130.8%
Contains more Potassium +39.4%
Contains more Magnesium +37%
Contains more Phosphorus +54.5%
Contains more Calcium +66.7%
Contains less Sodium -75%
Equal in Copper - 0.078
Equal in Zinc - 0.15
Contains more Iron +130.8%
Contains more Potassium +39.4%
Contains more Magnesium +37%
Contains more Phosphorus +54.5%
Contains more Calcium +66.7%
Contains less Sodium -75%
Equal in Copper - 0.078
Equal in Zinc - 0.15

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Banana
Contains more Vitamin C +111.5%
Contains more Vitamin A +1660.9%
Contains more Vitamin E +40%
Contains more Vitamin B1 +67.7%
Contains more Vitamin K +40%
Contains more Vitamin B2 +35.2%
Contains more Vitamin B5 +28.5%
Contains more Vitamin B6 +22.7%
Equal in Vitamin B3 - 0.665
Contains more Vitamin C +111.5%
Contains more Vitamin A +1660.9%
Contains more Vitamin E +40%
Contains more Vitamin B1 +67.7%
Contains more Vitamin K +40%
Contains more Vitamin B2 +35.2%
Contains more Vitamin B5 +28.5%
Contains more Vitamin B6 +22.7%
Equal in Vitamin B3 - 0.665

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cooking plantain
7%
Banana
Carbohydrates
32%
Cooking plantain
23%
Banana
Fats
2%
Cooking plantain
2%
Banana

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Banana Opinion
Calories 122 89 Cooking plantain
Protein 1.3 1.09 Cooking plantain
Fats 0.37 0.33 Cooking plantain
Vitamin C 18.4 8.7 Cooking plantain
Carbs 31.89 22.84 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.26 Cooking plantain
Calcium 3 5 Banana
Potassium 499 358 Cooking plantain
Magnesium 37 27 Cooking plantain
Sugars 15 12.23 Cooking plantain
Fiber 2.3 2.6 Banana
Copper 0.081 0.078 Cooking plantain
Zinc 0.14 0.15 Banana
Starch 5.38 Banana
Phosphorus 34 22 Cooking plantain
Sodium 4 1 Banana
Vitamin A 1127 64 Cooking plantain
Vitamin E 0.14 0.1 Cooking plantain
Vitamin D 0 0
Vitamin B1 0.052 0.031 Cooking plantain
Vitamin B2 0.054 0.073 Banana
Vitamin B3 0.686 0.665 Cooking plantain
Vitamin B5 0.26 0.334 Banana
Vitamin B6 0.299 0.367 Banana
Vitamin B12 0 0
Vitamin K 0.7 0.5 Cooking plantain
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.143 0.112 Banana
Monounsaturated Fat 0.032 0.032
Polyunsaturated fat 0.069 0.073 Banana
Tryptophan 0.015 0.009 Cooking plantain
Threonine 0.034 0.028 Cooking plantain
Isoleucine 0.036 0.028 Cooking plantain
Leucine 0.059 0.068 Banana
Lysine 0.06 0.05 Cooking plantain
Methionine 0.017 0.008 Cooking plantain
Phenylalanine 0.044 0.049 Banana
Valine 0.046 0.047 Banana
Histidine 0.064 0.077 Banana
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.