Banana vs. Plantain — In-Depth Nutrition Comparison

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How are bananas and plantains different?

Bananas are richer in vitamin B6, while plantains are higher in vitamin A.
Plantains cover your daily need for vitamin A, 17% more than bananas.
Bananas contain 2 times more vitamin B6 than plantains. Bananas contain 0.367mg of vitamin B6, while plantains contain 0.24mg.
Bananas are lower in sugar.
Bananas have a higher glycemic index (48) than plantains (37).

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

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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.

Banana

Plantain

Contains more CalciumCalcium	+150%
Contains more CopperCopper	+18.2%
Contains more ZincZinc	+15.4%
Contains less SodiumSodium	-80%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+18.5%
Contains more PotassiumPotassium	+29.9%
Contains more IronIron	+123.1%
Contains more PhosphorusPhosphorus	+27.3%
Contains more SeleniumSelenium	+40%

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.

Banana

Plantain

Contains more Vitamin B2Vitamin B2	+40.4%
Contains more Vitamin B5Vitamin B5	+43.3%
Contains more Vitamin B6Vitamin B6	+52.9%

Contains more Vitamin CVitamin C	+25.3%
Contains more Vitamin AVitamin A	+1400%
Contains more Vitamin EVitamin E	+30%
Contains more Vitamin B1Vitamin B1	+48.4%
Contains more Vitamin B3Vitamin B3	+13.7%
Contains more Vitamin KVitamin K	+40%
Contains more FolateFolate	+30%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.27mg		12%
Vitamin B6	0.367mg	0.24mg	10%
Fructose	4.85g		6%
Vitamin A	3µg	45µg	5%
Iron	0.26mg	0.58mg	4%
Carbs	22.84g	31.15g	3%
Potassium	358mg	465mg	3%
Vitamin C	8.7mg	10.9mg	2%
Starch	5.38g		2%
Vitamin B2	0.073mg	0.052mg	2%
Vitamin B5	0.334mg	0.233mg	2%
Folate	20µg	26µg	2%
Calories	89kcal	116kcal	1%
Protein	1.09g	0.79g	1%
Magnesium	27mg	32mg	1%
Fiber	2.6g	2.3g	1%
Copper	0.078mg	0.066mg	1%
Phosphorus	22mg	28mg	1%
Selenium	1µg	1.4µg	1%
Vitamin B1	0.031mg	0.046mg	1%
Vitamin B3	0.665mg	0.756mg	1%
Choline	9.8mg	12.7mg	1%
Protein per 100 calories	1.2g	0.68g	N/A
Calories per 10 g protein	817kcal	1468kcal	N/A
Weight per 100 calories	112g	86g	N/A
Fats	0.33g	0.18g	0%
Net carbs	20.24g	28.85g	N/A
Calcium	5mg	2mg	0%
Sugar	12.23g	14g	N/A
Zinc	0.15mg	0.13mg	0%
Sodium	1mg	5mg	0%
Vitamin E	0.1mg	0.13mg	0%
Vitamin K	0.5µg	0.7µg	0%
Saturated fat	0.112g	0.069g	0%
Monounsaturated fat	0.032g	0.015g	0%
Polyunsaturated fat	0.073g	0.033g	0%
Tryptophan	0.009mg	0.009mg	0%
Threonine	0.028mg	0.021mg	0%
Isoleucine	0.028mg	0.022mg	0%
Leucine	0.068mg	0.036mg	0%
Lysine	0.05mg	0.037mg	0%
Methionine	0.008mg	0.01mg	0%
Phenylalanine	0.049mg	0.027mg	0%
Valine	0.047mg	0.028mg	0%
Histidine	0.077mg	0.039mg	0%