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  6. Plantain raw vs. Banana

Plantain raw vs. Banana — In-Depth Nutrition Comparison

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What are the differences between plantain raw and bananas?

  • Plantain raw is higher in vitamin C and vitamin A, yet bananas are higher in vitamin B6.
  • Plantain raw's daily need coverage for vitamin C is 11% more.
  • Plantain raw has 19 times more vitamin A than bananas. While plantain raw has 56µg of vitamin A, bananas have only 3µg.
  • The amount of sugar in bananas is lower.
  • The glycemic index of plantain raw is lower.

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

Infographic

Plantain raw vs Banana 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.
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%
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%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +39.4%
Contains more IronIron +130.8%
Contains more PhosphorusPhosphorus +54.5%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +66.7%
Contains less SodiumSodium -75%
~equal in Copper ~0.078mg
~equal in Zinc ~0.15mg

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.
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% 68% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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% 3.8% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin CVitamin C +111.5%
Contains more Vitamin AVitamin A +1660.9%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +67.7%
Contains more Vitamin KVitamin K +40%
Contains more CholineCholine +37.8%
Contains more Vitamin B2Vitamin B2 +35.2%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more Vitamin B6Vitamin B6 +22.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.665mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~20µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
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
Contains more ProteinProtein +19.3%
Contains more FatsFats +12.1%
Contains more CarbsCarbs +39.6%
Contains more OtherOther +39.8%
Contains more WaterWater +14.8%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Banana
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 Plantain raw Banana Opinion
Calories 122kcal 89kcal Plantain raw
Protein 1.3g 1.09g Plantain raw
Fats 0.37g 0.33g Plantain raw
Vitamin C 18.4mg 8.7mg Plantain raw
Net carbs 29.59g 20.24g Plantain raw
Carbs 31.89g 22.84g Plantain raw
Magnesium 37mg 27mg Plantain raw
Calcium 3mg 5mg Banana
Potassium 499mg 358mg Plantain raw
Iron 0.6mg 0.26mg Plantain raw
Sugar 15g 12.23g Banana
Fiber 2.3g 2.6g Banana
Copper 0.081mg 0.078mg Plantain raw
Zinc 0.14mg 0.15mg Banana
Starch 5.38g Banana
Phosphorus 34mg 22mg Plantain raw
Sodium 4mg 1mg Banana
Vitamin A 1127IU 64IU Plantain raw
Vitamin A 56µg 3µg Plantain raw
Vitamin E 0.14mg 0.1mg Plantain raw
Manganese 0.27mg Banana
Selenium 1.5µg 1µg Plantain raw
Vitamin B1 0.052mg 0.031mg Plantain raw
Vitamin B2 0.054mg 0.073mg Banana
Vitamin B3 0.686mg 0.665mg Plantain raw
Vitamin B5 0.26mg 0.334mg Banana
Vitamin B6 0.299mg 0.367mg Banana
Vitamin K 0.7µg 0.5µg Plantain raw
Folate 22µg 20µg Plantain raw
Choline 13.5mg 9.8mg Plantain raw
Saturated Fat 0.143g 0.112g Banana
Monounsaturated fat 0.032g 0.032g
Polyunsaturated fat 0.069g 0.073g Banana
Tryptophan 0.015mg 0.009mg Plantain raw
Threonine 0.034mg 0.028mg Plantain raw
Isoleucine 0.036mg 0.028mg Plantain raw
Leucine 0.059mg 0.068mg Banana
Lysine 0.06mg 0.05mg Plantain raw
Methionine 0.017mg 0.008mg Plantain raw
Phenylalanine 0.044mg 0.049mg Banana
Valine 0.046mg 0.047mg Banana
Histidine 0.064mg 0.077mg Banana
Fructose 4.85g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Banana
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
22%
Plantain raw
15%
Banana
Minerals Daily Need Coverage Score
15%
Plantain raw
14%
Banana

Comparison summary

Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 11)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Plantain raw
Plantain raw is relatively richer in minerals
Which food is richer in vitamins?
Plantain raw
Plantain raw 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

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.