Plantain vs. Potato — Nutrition and Health Impact Comparison

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

Saturated Fat: Sat. Fat 0.034 g

Monounsaturated Fat: Mono. Fat 0.003 g

Polyunsaturated fat: Poly. Fat 0.057 g

Plantain

1

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

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

Plantain

0

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

Plantain

3

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 calcium, 2.5 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

Plantain

3

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.

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 blood, negatively 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).