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Plantain vs. Potato — Nutrition and Health Impact Comparison

Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on October 04, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Potato
vs
Plantain

Summary

Potatoes are high in potassium, copper, iron, calcium, phosphorus, zinc, choline, and vitamins B3, B5, and K. In contrast, plantains contain more magnesium, selenium, and vitamins E, C, and A. Potatoes are high in proteins and monounsaturated and polyunsaturated fats, while plantains have more saturated fats, net carbs, and dietary fiber. Moreover, plantain has less sodium, whereas potato has fewer calories.

Introduction

Baked potatoes and cooked plantains are the types used in this article. We will compare their nutritional content and health benefits.

Plantains are tropical plants native to Asia, South America, and the Caribbean islands. Potatoes are native to the Peruvian-Bolivian Andes. Potatoes are vegetables, whereas plantains, like bananas, are fruits

Classification

Plantain (Musa balbisiana) belongs to the Musa genus and the family Musaceae.

Potato (Solanum tuberosum) belongs to the Solanum genus and the family Solanaceae.

Appearance

At first look, plantains look like bananas. Plantains are larger and have thicker skin compared to bananas. Potatoes are often round and oval. Their skin is pale brown to deep red or even purple

The skin of plantains may be green, yellow, and dark brown. Plantains have elongated, seemingly sharp ends, and the length is about 12 inches (30 cm). The length of potatoes is about 1.5-2.5 inches.

Taste 

The unique flavor of plantains varies according to their level of maturity. Overall, plantains provide a distinct combination of starch and sweetness. Plantains taste bland and starchy when underripe, much like potatoes. They are not sweet and firm. Plantains get softer and tastier as they ripen. The flavor and texture of ripe plantains are similar to those of bananas

Potatoes have a mild, earthy, and somewhat sweet flavor. Different potato varieties may have subtle variations in texture and taste. The flavor of potatoes may also be changed while cooking. While roasted potatoes are golden and crispy on the outside and have a sweeter, nuttier flavor, boiled or steamed potatoes are more delicate and light in flavor.

Uses

You can use potatoes in many recipes, like appetizers, main meals, and sometimes desserts. You may cook potatoes in different ways: boiled, baked, roasted, steamed, mashed, or fried. You also can make popular snacks such as french fries and potato chips

Plantains also can be used in several ways: boiled, fried, baked, or grilled. You can cut and cook ripe plantains to produce plantain chips. Plantain chips are a healthier alternative to traditional potato chips.

You can use potatoes and plantains to make flour. Both are gluten-free and can be alternatives to wheat flour.

Nutrition

Here, you can find nutritional information for 100g servings of potatoes and plantains.

Macronutrients and Calories

Plantain is a little denser. Plantain has 67% water, whereas potatoes have 75%. Potatoes are high in protein. In contrast, plantain provides more carbs, fats, and calories.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more ProteinProtein +216.5%
Contains more WaterWater +11.3%
Contains more OtherOther +129.3%
Contains more FatsFats +38.5%
Contains more CarbsCarbs +47.3%

Calories

Compared to plantain, potatoes have fewer calories. A hundred grams of potatoes contain 93 calories, whereas the same amount of plantain contains 116 calories.

Protein

Compared to plantain, potatoes have more protein per hundred grams. A hundred grams of potatoes provide 2.5g of protein, whereas plantain has 0.79g. Both of these foods contain all essential amino acids

Fats

In a 100g serving, potatoes and plantain contain less than 0.5g of fat. Potatoes provide 0.13g of fats, whereas plantain provides 0.18g. Moreover, potatoes contain more polyunsaturated fats, whereas plantain has over five times more monounsaturated and two times more saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
2
36% 3% 61%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
59% 13% 28%
Saturated Fat: Sat. Fat 0.069 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated Fat -50.7%
Contains more Poly. FatPolyunsaturated fat +72.7%
Contains more Mono. FatMonounsaturated Fat +400%

Carbohydrates

Compared to potatoes, plantain has more carbs per hundred grams. Plantain has 31.15g of total carbs, whereas potatoes have 21.15g. In a 100g serving, potatoes and plantain contain 18.95g and 28.85g of net carbs, respectively. The dietary fiber content for potatoes and plantains is 2.2g and 2.3g, respectively.

Plantain and potato are starchy foods. A potato's starch content can differ. Fresh potatoes typically contain less than 20% dry matter (DM), of which 60–80% is starch. Resistant starch (RS) is the main component of the fiber composition of potatoes. The other non-starch polysaccharides include cellulose, hemicellulose, lignin, and pectin of raw potato mass (1).

Plantain fruit has about 70–80% starch (dry basis), whereas peel has 50% starch. Plantain's starch transforms into sugars as it ripens, with green plantain having a higher starch content and ripe plantain and banana having a higher sugar content (2). 

Plantains and potatoes are cholesterol-free.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
4
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~
~equal in Maltose ~
~equal in Galactose ~

Vitamins

Potatoes contain slightly more vitamins B1 (thiamine), B3 (niacin), B5 (pantothenic acid), B6, and K, whereas plantain has more vitamins E and B2. Both contain high levels of vitamin C, although plantain is higher. In a 100g serving, potatoes and plantain contain 9.6mg and 10.9mg of vitamin C, respectively. Moreover, plantain has over 90 times more vitamin A. A hundred grams of potatoes provide 10IU of vitamin A, whereas plantain contains 909 IU.

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
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 32% 0.6% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
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 36% 55% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin B1Vitamin B1 +39.1%
Contains more Vitamin B3Vitamin B3 +86.5%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more Vitamin B6Vitamin B6 +29.6%
Contains more Vitamin KVitamin K +185.7%
Contains more CholineCholine +16.5%
Contains more Vitamin CVitamin C +13.5%
Contains more Vitamin AVitamin A +8990%
Contains more Vitamin EVitamin E +225%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~26µg

Minerals

Potatoes contain over 7.5 times more calcium2.5 times more phosphorus, and 2.7 times more zinc

They also have slightly more potassium, copper, iron, manganese, and choline, whereas plantain has more magnesium. Unlike potatoes, plantain has over 3.5 times more selenium and two times less sodium

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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +15.1%
Contains more IronIron +86.2%
Contains more CopperCopper +78.8%
Contains more ZincZinc +176.9%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +14.3%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +250%

Glycemic Index

Potato has a glycemic index of 86, whereas the glycemic index of plantain is 37

As we can see, potatoes tend to have a higher glycemic index than plantains. The glycemic indices of potatoes fall in the high category, whereas plantain is a low-GI food. 

You may view our comprehensive glycemic index chart, which includes information on over 600 foods.

Insulin Index

The insulin index of potatoes is 121. There are no specific insulin index values for plantain. 

Acidity

The pH level of potatoes is 5.4-5.9 (3). Unlike them, plantains have a pH level of 4.82 (4). 

Another way of evaluating the acidity of food is the potential renal acid load or PRAL. The PRAL value of potatoes is -8.3, whereas plantains have a PRAL value of -9.2. They are both alkaline-forming.

Weight Loss & Diets

Vegan: Potatoes and plantains are vegan because they are made entirely of plants and don't contain any animal ingredients.

Vegetarian: Vegetarians avoid all animal flesh products. Potatoes and plantains are vegetarian foods.

Paleo: Eating natural, unprocessed foods and staying away from processed foods are the main goals of the paleo diet. Potatoes are not paleo-friendly, whereas plantains are paleo-friendly.

Keto: The keto diet includes low-carb, high-fat, and high-protein foods. Both are not keto-friendly because of their high carb content.

Studies using observational data to look at potato consumption and obesity predictors such as weight, body mass index, and waist circumference (WC) have shown inconsistent results. Eating more boiled, baked, or mashed potatoes is linked to a small weight gain over four years. But eating more French fries every day is linked to higher weight gain. While some have discovered no correlation between total potato intake and waist circumference (WC), others have noticed one between higher WC in women and total potato intake (1).

The fiber in plantain causes people to eat fewer calories and feel fuller quicker. These diets can help people control their weight gain (5).

Health Impact

Antidiabetic Properties

Eating a lot of potatoes, like baked, boiled, mashed, or french fries, is linked to a higher risk of type 2 diabetes (6). 

Plantains are high in carbs yet are frowned upon by most diabetic treatment specialists. They are, nevertheless, a popular dietary item for those with diabetes. People with T2DM who consume more plantain diets had a lower risk of glycemia. Plantain's nutritional qualities cause it to be sluggish in releasing glucose into the bloodnegatively affecting blood sugar levels after ingestion. Compared to potatoes, plantains have a lower GI, so they help to keep insulin levels from rapidly increasing (7)(5).

Anticancer Properties

According to the study, plantain may suppress the growth of lung cancer cells and hepatocellular and human colon carcinomas(8).

Potato aspartate protease inhibitors have anticancer qualities as radical scavengers against superoxide anions, hydroxyl free radicals, and DPPH free radicals. Using the MTT test, potato protease inhibitors (PPIs) and potato crude protein may prevent B16 melanocytes from proliferating in vitro. PPIs have an apoptotic effect on cancer cells and effectively inhibit the migratory rate of cells, suggesting that they can prevent cancer cells from metastasizing(9).

Antimicrobial Properties

Plantain and potatoes have antimicrobial and antifungal activity.

The study recorded the antimicrobial activities of plantain peel and fruit extracts against Escherichia coli, Staphylococcus aureus, Salmonella typhi, Shigella dysentriae, Klebsiella pneumonia, and Bacillus subtilis (8).

Potato protease inhibitors may inhibit the growth of Phytophthora infestans, Rhizoctonia solani, Botrytis cinerea, and Fusarium fungus. The proteins also may stop the growth of harmful germs like Staphylococcus aureus, Listeria monocytogenes, Escherichia coli, and Candida albicans (10).

Eye Health

Because our bodies cannot produce vitamin A, we must obtain it from animal products or plant sources. Plantains have 90 times more vitamin A and could be a good option for your eye health.

Acute vitamin A deficiency may inhibit photoreceptor function and produce night blindness (poor vision in low-light circumstances). Chronic deficiency leads to retinal dystrophies and photoreceptor cell death (11). 

Article author photo Sveta Badalyan
Education: General Medicine at YSMU
Last updated: October 04, 2024
Medically reviewed by Elen Khachatrian

Infographic

Potato vs Plantain infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Plantain Opinion
Calories 93kcal 116kcal Plantain
Protein 2.5g 0.79g Potato
Fats 0.13g 0.18g Plantain
Vitamin C 9.6mg 10.9mg Plantain
Net carbs 18.95g 28.85g Plantain
Carbs 21.15g 31.15g Plantain
Magnesium 28mg 32mg Plantain
Calcium 15mg 2mg Potato
Potassium 535mg 465mg Potato
Iron 1.08mg 0.58mg Potato
Sugar 1.18g 14g Potato
Fiber 2.2g 2.3g Plantain
Copper 0.118mg 0.066mg Potato
Zinc 0.36mg 0.13mg Potato
Starch 17.27g Potato
Phosphorus 70mg 28mg Potato
Sodium 10mg 5mg Plantain
Vitamin A 10IU 909IU Plantain
Vitamin A 1µg 45µg Plantain
Vitamin E 0.04mg 0.13mg Plantain
Manganese 0.219mg Potato
Selenium 0.4µg 1.4µg Plantain
Vitamin B1 0.064mg 0.046mg Potato
Vitamin B2 0.048mg 0.052mg Plantain
Vitamin B3 1.41mg 0.756mg Potato
Vitamin B5 0.376mg 0.233mg Potato
Vitamin B6 0.311mg 0.24mg Potato
Vitamin K 2µg 0.7µg Potato
Folate 28µg 26µg Potato
Choline 14.8mg 12.7mg Potato
Saturated Fat 0.034g 0.069g Potato
Monounsaturated Fat 0.003g 0.015g Plantain
Polyunsaturated fat 0.057g 0.033g Potato
Tryptophan 0.025mg 0.009mg Potato
Threonine 0.081mg 0.021mg Potato
Isoleucine 0.08mg 0.022mg Potato
Leucine 0.119mg 0.036mg Potato
Lysine 0.13mg 0.037mg Potato
Methionine 0.038mg 0.01mg Potato
Phenylalanine 0.099mg 0.027mg Potato
Valine 0.125mg 0.028mg Potato
Histidine 0.042mg 0.039mg Potato
Fructose 0.34g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Plantain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
17%
Potato
18%
Plantain
Minerals Daily Need Coverage Score
22%
Potato
13%
Plantain

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 12.82g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.035g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 49)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.