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  6. Banana vs. Plantain raw

Banana vs. Plantain raw — In-Depth Nutrition Comparison

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What are the differences between bananas and plantain raw?

  • Bananas are higher in vitamin B6, yet plantain raw is higher in vitamin A and vitamin C.
  • Plantain raw's daily need coverage for vitamin A is 21% more.
  • The amount of sugar in bananas is lower.
  • The glycemic index of plantain raw is lower.

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

Infographic

Banana vs Plantain raw 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +66.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +39.4%
Contains more IronIron +130.8%
Contains more PhosphorusPhosphorus +54.5%
Contains more SeleniumSelenium +50%
~equal in Copper ~0.081mg
~equal in Zinc ~0.14mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B2Vitamin B2 +35.2%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more Vitamin B6Vitamin B6 +22.7%
Contains more Vitamin CVitamin C +111.5%
Contains more Vitamin AVitamin A +1766.7%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +67.7%
Contains more Vitamin KVitamin K +40%
Contains more CholineCholine +37.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.686mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Banana Plantain raw DV% diff.
Manganese 0.27mg 12%
Vitamin C 8.7mg 18.4mg 11%
Fructose 4.85g 6%
Vitamin A 3µg 56µg 6%
Vitamin B6 0.367mg 0.299mg 5%
Potassium 358mg 499mg 4%
Iron 0.26mg 0.6mg 4%
Carbs 22.84g 31.89g 3%
Starch 5.38g 2%
Phosphorus 22mg 34mg 2%
Calories 89kcal 122kcal 2%
Magnesium 27mg 37mg 2%
Vitamin B1 0.031mg 0.052mg 2%
Selenium 1µg 1.5µg 1%
Choline 9.8mg 13.5mg 1%
Folate 20µg 22µg 1%
Vitamin B5 0.334mg 0.26mg 1%
Vitamin B2 0.073mg 0.054mg 1%
Fiber 2.6g 2.3g 1%
Protein 1.09g 1.3g 0%
Fats 0.33g 0.37g 0%
Net carbs 20.24g 29.59g N/A
Calcium 5mg 3mg 0%
Sugar 12.23g 15g N/A
Copper 0.078mg 0.081mg 0%
Zinc 0.15mg 0.14mg 0%
Sodium 1mg 4mg 0%
Vitamin E 0.1mg 0.14mg 0%
Vitamin B3 0.665mg 0.686mg 0%
Vitamin K 0.5µg 0.7µg 0%
Saturated fat 0.112g 0.143g 0%
Monounsaturated fat 0.032g 0.032g 0%
Polyunsaturated fat 0.073g 0.069g 0%
Tryptophan 0.009mg 0.015mg 0%
Threonine 0.028mg 0.034mg 0%
Isoleucine 0.028mg 0.036mg 0%
Leucine 0.068mg 0.059mg 0%
Lysine 0.05mg 0.06mg 0%
Methionine 0.008mg 0.017mg 0%
Phenylalanine 0.049mg 0.044mg 0%
Valine 0.047mg 0.046mg 0%
Histidine 0.077mg 0.064mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
2
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -21.7%
~equal in Monounsaturated fat ~0.032g
~equal in Polyunsaturated fat ~0.069g

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 raw - 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.