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  6. Plantain raw vs. Banana

Plantain raw vs. Banana — In-Depth Nutrition Comparison

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What are the differences between plantain raw and bananas?

  • Plantain raw is higher in vitamin C and vitamin A, yet bananas are higher in vitamin B6.
  • Plantain raw's daily need coverage for vitamin C is 11% more.
  • Plantain raw has 19 times more vitamin A than bananas. While plantain raw has 56µg of vitamin A, bananas have only 3µg.
  • The amount of sugar in bananas is lower.
  • The glycemic index of plantain raw is lower.

We used Plantains, raw and Bananas, raw types in this article.

Infographic

Plantain raw vs Banana infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Banana
Banana
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +39.4%
Contains more IronIron +130.8%
Contains more PhosphorusPhosphorus +54.5%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +66.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
~equal in Copper ~0.078mg
~equal in Zinc ~0.15mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 61% 0% 19% 2.8% 13% 12% 13% 16% 69% 0% 1.8% 17%
Banana
Banana
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Contains more Vitamin CVitamin C +111.5%
Contains more Vitamin AVitamin A +1766.7%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +67.7%
Contains more Vitamin KVitamin K +40%
Contains more Vitamin B2Vitamin B2 +35.2%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more Vitamin B6Vitamin B6 +22.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.665mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~20µg

All nutrients comparison - raw data values

Nutrient Plantain raw Banana DV% diff.
Manganese 0.27mg 12%
Vitamin C 18.4mg 8.7mg 11%
Vitamin A 56µg 3µg 6%
Fructose 4.85g 6%
Vitamin B6 0.299mg 0.367mg 5%
Potassium 499mg 358mg 4%
Iron 0.6mg 0.26mg 4%
Carbs 31.89g 22.84g 3%
Calories 122kcal 89kcal 2%
Magnesium 37mg 27mg 2%
Starch 5.38g 2%
Phosphorus 34mg 22mg 2%
Vitamin B1 0.052mg 0.031mg 2%
Fiber 2.3g 2.6g 1%
Selenium 1.5µg 1µg 1%
Vitamin B2 0.054mg 0.073mg 1%
Vitamin B5 0.26mg 0.334mg 1%
Folate 22µg 20µg 1%
Choline 13.5mg 9.8mg 1%
Protein 1.3g 1.09g 0%
Protein per 100 calories 1.1g 1.2g N/A
Calories per 10 g protein 938kcal 817kcal N/A
Weight per 100 calories 82g 112g N/A
Fats 0.37g 0.33g 0%
Net carbs 29.59g 20.24g N/A
Calcium 3mg 5mg 0%
Sugar 15g 12.23g N/A
Copper 0.081mg 0.078mg 0%
Zinc 0.14mg 0.15mg 0%
Sodium 4mg 1mg 0%
Vitamin E 0.14mg 0.1mg 0%
Vitamin B3 0.686mg 0.665mg 0%
Vitamin K 0.7µg 0.5µg 0%
Saturated fat 0.143g 0.112g 0%
Monounsaturated fat 0.032g 0.032g 0%
Polyunsaturated fat 0.069g 0.073g 0%
Tryptophan 0.015mg 0.009mg 0%
Threonine 0.034mg 0.028mg 0%
Isoleucine 0.036mg 0.028mg 0%
Leucine 0.059mg 0.068mg 0%
Lysine 0.06mg 0.05mg 0%
Methionine 0.017mg 0.008mg 0%
Phenylalanine 0.044mg 0.049mg 0%
Valine 0.046mg 0.047mg 0%
Histidine 0.064mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +19.3%
Contains more FatsFats +12.1%
Contains more CarbsCarbs +39.6%
Contains more WaterWater +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Banana
Banana
2
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated fat -21.7%
~equal in Monounsaturated fat ~0.032g
~equal in Polyunsaturated fat ~0.073g

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.