Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Potato
  5. Compare
  6. Potato vs. Plantain raw

Potato vs. Plantain raw — In-Depth Nutrition Comparison

Compare

How are potatoes and plantain raw different?

  • Plantain raw has more vitamin A than potatoes.
  • Daily need coverage for vitamin A for plantain raw is 23% higher.
  • Potatoes contain 2 times more phosphorus than plantain raw. While potatoes contain 57mg of phosphorus, plantain raw contains only 34mg.
  • Potatoes have less sugar.
  • Plantain raw has a lower glycemic index (37) than potatoes (86).

Potatoes, flesh, and skin, raw and Plantains, raw are the varieties used in this article.

Infographic

Potato vs Plantain raw 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.
Potato
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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%
Contains more CalciumCalcium +300%
Contains more IronIron +35%
Contains more CopperCopper +35.8%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +67.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +17.4%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +275%

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.
Potato
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +55.8%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin KVitamin K +185.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B2Vitamin B2 +68.8%
Contains more FolateFolate +46.7%
Contains more CholineCholine +11.6%
~equal in Vitamin C ~18.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.299mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Plantain raw DV% diff.
Manganese 0.2mg 9%
Starch 15.29g 6%
Vitamin A 0µg 56µg 6%
Carbs 17.49g 31.89g 5%
Magnesium 23mg 37mg 3%
Iron 0.81mg 0.6mg 3%
Copper 0.11mg 0.081mg 3%
Phosphorus 57mg 34mg 3%
Calories 77kcal 122kcal 2%
Folate 15µg 22µg 2%
Vitamin B3 1.061mg 0.686mg 2%
Vitamin B2 0.032mg 0.054mg 2%
Protein 2.05g 1.3g 2%
Selenium 0.4µg 1.5µg 2%
Vitamin B1 0.081mg 0.052mg 2%
Potassium 425mg 499mg 2%
Zinc 0.3mg 0.14mg 1%
Saturated fat 0.025g 0.143g 1%
Fiber 2.1g 2.3g 1%
Vitamin E 0.01mg 0.14mg 1%
Calcium 12mg 3mg 1%
Vitamin C 19.7mg 18.4mg 1%
Vitamin B5 0.295mg 0.26mg 1%
Vitamin K 2µg 0.7µg 1%
Fats 0.09g 0.37g 0%
Net carbs 15.39g 29.59g N/A
Sugar 0.82g 15g N/A
Sodium 6mg 4mg 0%
Vitamin B6 0.298mg 0.299mg 0%
Choline 12.1mg 13.5mg 0%
Monounsaturated fat 0.002g 0.032g 0%
Polyunsaturated fat 0.042g 0.069g 0%
Tryptophan 0.021mg 0.015mg 0%
Threonine 0.067mg 0.034mg 0%
Isoleucine 0.066mg 0.036mg 0%
Leucine 0.098mg 0.059mg 0%
Lysine 0.107mg 0.06mg 0%
Methionine 0.032mg 0.017mg 0%
Phenylalanine 0.081mg 0.044mg 0%
Valine 0.103mg 0.046mg 0%
Histidine 0.035mg 0.064mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +57.7%
Contains more WaterWater +21.4%
Contains more FatsFats +311.1%
Contains more CarbsCarbs +82.3%
~equal in Other ~1.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -82.5%
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +64.3%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.