Plantain vs. Sweet potato — In-Depth Nutrition Comparison
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What are the main differences between plantains and sweet potatoes?
- Sweet potatoes have more vitamin A, vitamin B5, copper, vitamin C, and vitamin B1 than plantains.
- Sweet potatoes' daily need coverage for vitamin A is 366% higher.
- Sweet potatoes have 4 times less folate than plantains. Plantains have 26µg of folate, while sweet potatoes have 6µg.
- Sweet potatoes have a higher glycemic index (70) than plantains (37).
We used Plantains, cooked and Sweet potato, cooked, baked in skin, flesh, without salt types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +18.5% |
| Contains less SodiumSodium | -86.1% |
| Contains more SeleniumSelenium | +600% |
| Contains more CalciumCalcium | +1800% |
| Contains more IronIron | +19% |
| Contains more CopperCopper | +143.9% |
| Contains more ZincZinc | +146.2% |
| Contains more PhosphorusPhosphorus | +92.9% |
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.
| Contains more FolateFolate | +333.3% |
| Contains more Vitamin CVitamin C | +79.8% |
| Contains more Vitamin AVitamin A | +2035.6% |
| Contains more Vitamin EVitamin E | +446.2% |
| Contains more Vitamin B1Vitamin B1 | +132.6% |
| Contains more Vitamin B2Vitamin B2 | +103.8% |
| Contains more Vitamin B3Vitamin B3 | +96.7% |
| Contains more Vitamin B5Vitamin B5 | +279.4% |
| Contains more Vitamin B6Vitamin B6 | +19.2% |
| Contains more Vitamin KVitamin K | +228.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.79 g
Fats:
0.18 g
Carbs:
31.15 g
Water:
67.3 g
Other:
0.58 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more FatsFats | +20% |
| Contains more CarbsCarbs | +50.4% |
| Contains more ProteinProtein | +154.4% |
| Contains more WaterWater | +12.6% |
| Contains more OtherOther | +132.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.069 g
Monounsaturated fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.033 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains more Mono. FatMonounsaturated fat | +650% |
| Contains less Sat. FatSaturated fat | -24.6% |
| Contains more Poly. FatPolyunsaturated fat | +178.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 45µg | 961µg | 102% |
| Manganese | 0.497mg | 22% | |
| Vitamin B5 | 0.233mg | 0.884mg | 13% |
| Copper | 0.066mg | 0.161mg | 11% |
| Vitamin C | 10.9mg | 19.6mg | 10% |
| Vitamin B3 | 0.756mg | 1.487mg | 5% |
| Vitamin B1 | 0.046mg | 0.107mg | 5% |
| Folate | 26µg | 6µg | 5% |
| Calcium | 2mg | 38mg | 4% |
| Vitamin B6 | 0.24mg | 0.286mg | 4% |
| Fiber | 2.3g | 3.3g | 4% |
| Phosphorus | 28mg | 54mg | 4% |
| Vitamin E | 0.13mg | 0.71mg | 4% |
| Vitamin B2 | 0.052mg | 0.106mg | 4% |
| Carbs | 31.15g | 20.71g | 3% |
| Starch | 7.05g | 3% | |
| Selenium | 1.4µg | 0.2µg | 2% |
| Zinc | 0.13mg | 0.32mg | 2% |
| Protein | 0.79g | 2.01g | 2% |
| Vitamin K | 0.7µg | 2.3µg | 1% |
| Calories | 116kcal | 90kcal | 1% |
| Sodium | 5mg | 36mg | 1% |
| Magnesium | 32mg | 27mg | 1% |
| Fructose | 0.5g | 1% | |
| Iron | 0.58mg | 0.69mg | 1% |
| Fats | 0.18g | 0.15g | 0% |
| Net carbs | 28.85g | 17.41g | N/A |
| Potassium | 465mg | 475mg | 0% |
| Sugar | 14g | 6.48g | N/A |
| Choline | 12.7mg | 13.1mg | 0% |
| Saturated fat | 0.069g | 0.052g | 0% |
| Monounsaturated fat | 0.015g | 0.002g | 0% |
| Polyunsaturated fat | 0.033g | 0.092g | 0% |
| Tryptophan | 0.009mg | 0.04mg | 0% |
| Threonine | 0.021mg | 0.107mg | 0% |
| Isoleucine | 0.022mg | 0.07mg | 0% |
| Leucine | 0.036mg | 0.118mg | 0% |
| Lysine | 0.037mg | 0.084mg | 0% |
| Methionine | 0.01mg | 0.037mg | 0% |
| Phenylalanine | 0.027mg | 0.114mg | 0% |
| Valine | 0.028mg | 0.11mg | 0% |
| Histidine | 0.039mg | 0.039mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
47%
Minerals Daily Need Coverage Score
13%
25%
Comparison summary
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 7.52g)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.017g)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Plantain contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Plantain is lower in glycemic index (difference - 33)
Which food is cheaper?
Plantain is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)