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Cooking plantain vs Banana - In-Depth Nutrition Comparison

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What are the differences between Cooking plantain and Banana?

  • Cooking plantain is higher in Vitamin C, and Vitamin A, 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 than Banana. While Cooking plantain has 56µg of Vitamin A, 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
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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 Potassium +39.4%
Contains more Magnesium +37%
Contains more Phosphorus +54.5%
Contains more Calcium +66.7%
Contains less Sodium -75%
Equal in Copper - 0.078
Equal in Zinc - 0.15
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 2% 32% 20% 27% 5% 10% 1%
Contains more Iron +130.8%
Contains more Potassium +39.4%
Contains more Magnesium +37%
Contains more Phosphorus +54.5%
Contains more Calcium +66.7%
Contains less Sodium -75%
Equal in Copper - 0.078
Equal in Zinc - 0.15

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 C +111.5%
Contains more Vitamin A +1660.9%
Contains more Vitamin E +40%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 4% 2% 0% 8% 17% 13% 21% 85% 0% 2% 15%
Contains more Vitamin C +111.5%
Contains more Vitamin A +1660.9%
Contains more Vitamin E +40%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.