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Plantain vs. Banana — In-Depth Nutrition Comparison

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How are Plantain and Banana different?

  • Banana is higher than Plantain in Vitamin B6.
  • Banana is lower in Sugar.

Plantains, cooked and Bananas, raw types were used in this article.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +123.1%
Contains more Magnesium +18.5%
Contains more Phosphorus +27.3%
Contains more Potassium +29.9%
Contains more Selenium +40%
Contains more Calcium +150%
Contains less Sodium -80%
Contains more Zinc +15.4%
Contains more Copper +18.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Iron +123.1%
Contains more Magnesium +18.5%
Contains more Phosphorus +27.3%
Contains more Potassium +29.9%
Contains more Selenium +40%
Contains more Calcium +150%
Contains less Sodium -80%
Contains more Zinc +15.4%
Contains more Copper +18.2%

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.
:
3
Banana
Contains more Vitamin A +1320.3%
Contains more Vitamin E +30%
Contains more Vitamin C +25.3%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B3 +13.7%
Contains more Folate +30%
Contains more Vitamin K +40%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B5 +43.3%
Contains more Vitamin B6 +52.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 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 +1320.3%
Contains more Vitamin E +30%
Contains more Vitamin C +25.3%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B3 +13.7%
Contains more Folate +30%
Contains more Vitamin K +40%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B5 +43.3%
Contains more Vitamin B6 +52.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +36.4%
Contains more Protein +38%
Contains more Fats +83.3%
Contains more Water +11.3%
Contains more Other +43.1%
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Carbs +36.4%
Contains more Protein +38%
Contains more Fats +83.3%
Contains more Water +11.3%
Contains more Other +43.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -38.4%
Contains more Monounsaturated Fat +113.3%
Contains more Polyunsaturated fat +121.2%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains less Saturated Fat -38.4%
Contains more Monounsaturated Fat +113.3%
Contains more Polyunsaturated fat +121.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Banana Opinion
Net carbs 28.85g 20.24g Plantain
Protein 0.79g 1.09g Banana
Fats 0.18g 0.33g Banana
Carbs 31.15g 22.84g Plantain
Calories 116kcal 89kcal Plantain
Starch 5.38g Banana
Fructose 4.85g Banana
Sugar 14g 12.23g Banana
Fiber 2.3g 2.6g Banana
Calcium 2mg 5mg Banana
Iron 0.58mg 0.26mg Plantain
Magnesium 32mg 27mg Plantain
Phosphorus 28mg 22mg Plantain
Potassium 465mg 358mg Plantain
Sodium 5mg 1mg Banana
Zinc 0.13mg 0.15mg Banana
Copper 0.066mg 0.078mg Banana
Manganese 0.27mg Banana
Selenium 1.4µg 1µg Plantain
Vitamin A 909IU 64IU Plantain
Vitamin A RAE 45µg 3µg Plantain
Vitamin E 0.13mg 0.1mg Plantain
Vitamin C 10.9mg 8.7mg Plantain
Vitamin B1 0.046mg 0.031mg Plantain
Vitamin B2 0.052mg 0.073mg Banana
Vitamin B3 0.756mg 0.665mg Plantain
Vitamin B5 0.233mg 0.334mg Banana
Vitamin B6 0.24mg 0.367mg Banana
Folate 26µg 20µg Plantain
Vitamin K 0.7µg 0.5µg Plantain
Tryptophan 0.009mg 0.009mg
Threonine 0.021mg 0.028mg Banana
Isoleucine 0.022mg 0.028mg Banana
Leucine 0.036mg 0.068mg Banana
Lysine 0.037mg 0.05mg Banana
Methionine 0.01mg 0.008mg Plantain
Phenylalanine 0.027mg 0.049mg Banana
Valine 0.028mg 0.047mg Banana
Histidine 0.039mg 0.077mg Banana
Saturated Fat 0.069g 0.112g Plantain
Monounsaturated Fat 0.015g 0.032g Banana
Polyunsaturated fat 0.033g 0.073g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Banana
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
18%
Plantain
16%
Banana
Minerals Daily Need Coverage Score
13%
Plantain
14%
Banana

Comparison summary

Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 11)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.2)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 1.77g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.