Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cooking plantain vs Banana - In-Depth Nutrition Comparison

Compare

What are the differences between Cooking plantain and Banana?

  • Cooking plantain is higher in Vitamin C, and Vitamin A RAE, yet Banana is higher in Vitamin B6.
  • Cooking plantain's daily need coverage for Vitamin C is 11% more.
  • Cooking plantain has 19 times more Vitamin A RAE than Banana. While Cooking plantain has 56µg of Vitamin A RAE, Banana has only 3µg.
  • The amount of Sugar in Banana is lower.

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

Infographic

Cooking plantain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +130.8%
Contains more Magnesium +37%
Contains more Phosphorus +54.5%
Contains more Potassium +39.4%
Contains more Calcium +66.7%
Contains less Sodium -75%
Equal in Zinc - 0.15
Equal in Copper - 0.078
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 10% 20% 10% 32% 1% 5% 27%
Contains more Iron +130.8%
Contains more Magnesium +37%
Contains more Phosphorus +54.5%
Contains more Potassium +39.4%
Contains more Calcium +66.7%
Contains less Sodium -75%
Equal in Zinc - 0.15
Equal in Copper - 0.078

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 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%
Contains more Vitamin B2 +35.2%
Contains more Vitamin B5 +28.5%
Contains more Vitamin B6 +22.7%
Equal in Vitamin B3 - 0.665
Equal in Folate - 20
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%
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%
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%
Contains more Vitamin B2 +35.2%
Contains more Vitamin B5 +28.5%
Contains more Vitamin B6 +22.7%
Equal in Vitamin B3 - 0.665
Equal in Folate - 20

Comparison summary table

Pay attention to 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
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 Cooking plantain Banana Opinion
Net carbs 29.59g 20.24g Cooking plantain
Protein 1.3g 1.09g Cooking plantain
Fats 0.37g 0.33g Cooking plantain
Carbs 31.89g 22.84g Cooking plantain
Calories 122kcal 89kcal Cooking plantain
Starch g 5.38g Banana
Fructose g 4.85g Banana
Sugar 15g 12.23g Banana
Fiber 2.3g 2.6g Banana
Calcium 3mg 5mg Banana
Iron 0.6mg 0.26mg Cooking plantain
Magnesium 37mg 27mg Cooking plantain
Phosphorus 34mg 22mg Cooking plantain
Potassium 499mg 358mg Cooking plantain
Sodium 4mg 1mg Banana
Zinc 0.14mg 0.15mg Banana
Copper 0.081mg 0.078mg Cooking plantain
Vitamin A 1127IU 64IU Cooking plantain
Vitamin E 0.14mg 0.1mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.4mg 8.7mg Cooking plantain
Vitamin B1 0.052mg 0.031mg Cooking plantain
Vitamin B2 0.054mg 0.073mg Banana
Vitamin B3 0.686mg 0.665mg Cooking plantain
Vitamin B5 0.26mg 0.334mg Banana
Vitamin B6 0.299mg 0.367mg Banana
Folate 22µg 20µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 0.5µg Cooking plantain
Tryptophan 0.015mg 0.009mg Cooking plantain
Threonine 0.034mg 0.028mg Cooking plantain
Isoleucine 0.036mg 0.028mg Cooking plantain
Leucine 0.059mg 0.068mg Banana
Lysine 0.06mg 0.05mg Cooking plantain
Methionine 0.017mg 0.008mg Cooking plantain
Phenylalanine 0.044mg 0.049mg Banana
Valine 0.046mg 0.047mg Banana
Histidine 0.064mg 0.077mg Banana
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.143g 0.112g Banana
Monounsaturated Fat 0.032g 0.032g
Polyunsaturated fat 0.069g 0.073g Banana

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Cooking plantain
16
Banana
Mineral Summary Score
17
Cooking plantain
13
Banana

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 food.
Protein
8%
Cooking plantain
7%
Banana
Carbohydrates
32%
Cooking plantain
23%
Banana
Fats
2%
Cooking plantain
2%
Banana

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. Cooking plantain - 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.