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Banana vs. Cooking plantain — In-Depth Nutrition Comparison

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What are the differences between Banana and Cooking plantain?

  • Banana is higher in Vitamin B6, yet Cooking plantain is higher in Vitamin C, and Vitamin A RAE.
  • Cooking plantain's daily need coverage for Vitamin C is 11% more.
  • The amount of Sugar in Banana is lower.

We used Bananas, raw and Plantains, raw types in this article.

Infographic

Banana vs Cooking 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
4
:
6
Cooking plantain
Cooking plantain
Contains more Calcium +66.7%
Contains less Sodium -75%
Contains more Iron +130.8%
Contains more Magnesium +37%
Contains more Phosphorus +54.5%
Contains more Potassium +39.4%
Contains more Selenium +50%
Equal in Zinc - 0.14
Equal in Copper - 0.081
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +66.7%
Contains less Sodium -75%
Contains more Iron +130.8%
Contains more Magnesium +37%
Contains more Phosphorus +54.5%
Contains more Potassium +39.4%
Contains more Selenium +50%
Equal in Zinc - 0.14
Equal in Copper - 0.081

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
Cooking plantain
Cooking plantain
Contains more Vitamin B2 +35.2%
Contains more Vitamin B5 +28.5%
Contains more Vitamin B6 +22.7%
Contains more Vitamin A +1660.9%
Contains more Vitamin E +40%
Contains more Vitamin C +111.5%
Contains more Vitamin B1 +67.7%
Contains more Vitamin K +40%
Equal in Vitamin B3 - 0.686
Equal in Folate - 22
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%
Cooking plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin B2 +35.2%
Contains more Vitamin B5 +28.5%
Contains more Vitamin B6 +22.7%
Contains more Vitamin A +1660.9%
Contains more Vitamin E +40%
Contains more Vitamin C +111.5%
Contains more Vitamin B1 +67.7%
Contains more Vitamin K +40%
Equal in Vitamin B3 - 0.686
Equal in Folate - 22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
1
:
4
Cooking plantain
Cooking plantain
Contains more Water +14.8%
Contains more Protein +19.3%
Contains more Fats +12.1%
Contains more Carbs +39.6%
Contains more Other +39.8%
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Water +14.8%
Contains more Protein +19.3%
Contains more Fats +12.1%
Contains more Carbs +39.6%
Contains more Other +39.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
2
:
0
Cooking plantain
Cooking plantain
Contains less Saturated Fat -21.7%
Equal in Monounsaturated Fat - 0.032
Equal in Polyunsaturated fat - 0.069
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -21.7%
Equal in Monounsaturated Fat - 0.032
Equal in Polyunsaturated fat - 0.069

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Cooking plantain Opinion
Net carbs 20.24g 29.59g Cooking plantain
Protein 1.09g 1.3g Cooking plantain
Fats 0.33g 0.37g Cooking plantain
Carbs 22.84g 31.89g Cooking plantain
Calories 89kcal 122kcal Cooking plantain
Starch 5.38g Banana
Fructose 4.85g Banana
Sugar 12.23g 15g Banana
Fiber 2.6g 2.3g Banana
Calcium 5mg 3mg Banana
Iron 0.26mg 0.6mg Cooking plantain
Magnesium 27mg 37mg Cooking plantain
Phosphorus 22mg 34mg Cooking plantain
Potassium 358mg 499mg Cooking plantain
Sodium 1mg 4mg Banana
Zinc 0.15mg 0.14mg Banana
Copper 0.078mg 0.081mg Cooking plantain
Manganese 0.27mg Banana
Selenium 1µg 1.5µg Cooking plantain
Vitamin A 64IU 1127IU Cooking plantain
Vitamin A RAE 3µg 56µg Cooking plantain
Vitamin E 0.1mg 0.14mg Cooking plantain
Vitamin C 8.7mg 18.4mg Cooking plantain
Vitamin B1 0.031mg 0.052mg Cooking plantain
Vitamin B2 0.073mg 0.054mg Banana
Vitamin B3 0.665mg 0.686mg Cooking plantain
Vitamin B5 0.334mg 0.26mg Banana
Vitamin B6 0.367mg 0.299mg Banana
Folate 20µg 22µg Cooking plantain
Vitamin K 0.5µg 0.7µg Cooking plantain
Tryptophan 0.009mg 0.015mg Cooking plantain
Threonine 0.028mg 0.034mg Cooking plantain
Isoleucine 0.028mg 0.036mg Cooking plantain
Leucine 0.068mg 0.059mg Banana
Lysine 0.05mg 0.06mg Cooking plantain
Methionine 0.008mg 0.017mg Cooking plantain
Phenylalanine 0.049mg 0.044mg Banana
Valine 0.047mg 0.046mg Banana
Histidine 0.077mg 0.064mg Banana
Saturated Fat 0.112g 0.143g Banana
Monounsaturated Fat 0.032g 0.032g
Polyunsaturated fat 0.073g 0.069g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Cooking 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
23%
Cooking plantain
Minerals Daily Need Coverage Score
14%
Banana
15%
Cooking plantain

Comparison summary

Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 11)
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 is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.