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  6. Banana vs. Plantain

Banana vs. Plantain — In-Depth Nutrition Comparison

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How are Banana and Plantain different?

  • Banana is higher than Plantain in Vitamin B6.

Bananas, raw and Plantains, cooked types were used in this article.

Infographic

Banana vs Plantain 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.
Banana
Banana
5
:
5
Plantain
Plantain
Contains more Calcium +150%
Contains less Sodium -80%
Contains more Zinc +15.4%
Contains more Copper +18.2%
Contains more Iron +123.1%
Contains more Magnesium +18.5%
Contains more Phosphorus +27.3%
Contains more Potassium +29.9%
Contains more Selenium +40%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +150%
Contains less Sodium -80%
Contains more Zinc +15.4%
Contains more Copper +18.2%
Contains more Iron +123.1%
Contains more Magnesium +18.5%
Contains more Phosphorus +27.3%
Contains more Potassium +29.9%
Contains more Selenium +40%

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.
Banana
Banana
3
:
7
Plantain
Plantain
Contains more Vitamin B2 +40.4%
Contains more Vitamin B5 +43.3%
Contains more Vitamin B6 +52.9%
Contains more Vitamin A +1320.3%
Contains more Vitamin E +30%
Contains more Vitamin C +25.3%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B3 +13.7%
Contains more Folate +30%
Contains more Vitamin K +40%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B5 +43.3%
Contains more Vitamin B6 +52.9%
Contains more Vitamin A +1320.3%
Contains more Vitamin E +30%
Contains more Vitamin C +25.3%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B3 +13.7%
Contains more Folate +30%
Contains more Vitamin K +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
4
:
1
Plantain
Plantain
Contains more Protein +38%
Contains more Fats +83.3%
Contains more Water +11.3%
Contains more Other +43.1%
Contains more Carbs +36.4%
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Protein +38%
Contains more Fats +83.3%
Contains more Water +11.3%
Contains more Other +43.1%
Contains more Carbs +36.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
2
:
1
Plantain
Plantain
Contains more Monounsaturated Fat +113.3%
Contains more Polyunsaturated fat +121.2%
Contains less Saturated Fat -38.4%
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains more Monounsaturated Fat +113.3%
Contains more Polyunsaturated fat +121.2%
Contains less Saturated Fat -38.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Plantain Opinion
Net carbs 20.24g 28.85g Plantain
Protein 1.09g 0.79g Banana
Fats 0.33g 0.18g Banana
Carbs 22.84g 31.15g Plantain
Calories 89kcal 116kcal Plantain
Starch 5.38g Banana
Fructose 4.85g Banana
Sugar 12.23g 14g Banana
Fiber 2.6g 2.3g Banana
Calcium 5mg 2mg Banana
Iron 0.26mg 0.58mg Plantain
Magnesium 27mg 32mg Plantain
Phosphorus 22mg 28mg Plantain
Potassium 358mg 465mg Plantain
Sodium 1mg 5mg Banana
Zinc 0.15mg 0.13mg Banana
Copper 0.078mg 0.066mg Banana
Manganese 0.27mg Banana
Selenium 1µg 1.4µg Plantain
Vitamin A 64IU 909IU Plantain
Vitamin A RAE 3µg 45µg Plantain
Vitamin E 0.1mg 0.13mg Plantain
Vitamin C 8.7mg 10.9mg Plantain
Vitamin B1 0.031mg 0.046mg Plantain
Vitamin B2 0.073mg 0.052mg Banana
Vitamin B3 0.665mg 0.756mg Plantain
Vitamin B5 0.334mg 0.233mg Banana
Vitamin B6 0.367mg 0.24mg Banana
Folate 20µg 26µg Plantain
Vitamin K 0.5µg 0.7µg Plantain
Tryptophan 0.009mg 0.009mg
Threonine 0.028mg 0.021mg Banana
Isoleucine 0.028mg 0.022mg Banana
Leucine 0.068mg 0.036mg Banana
Lysine 0.05mg 0.037mg Banana
Methionine 0.008mg 0.01mg Plantain
Phenylalanine 0.049mg 0.027mg Banana
Valine 0.047mg 0.028mg Banana
Histidine 0.077mg 0.039mg Banana
Saturated Fat 0.112g 0.069g Plantain
Monounsaturated Fat 0.032g 0.015g Banana
Polyunsaturated fat 0.073g 0.033g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Banana
18%
Plantain
Minerals Daily Need Coverage Score
14%
Banana
13%
Plantain

Comparison summary

Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 11)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.2)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 1.77g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.