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  6. Plantain vs. Banana

Plantain vs. Banana — In-Depth Nutrition Comparison

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How are plantains and bananas different?

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

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

Infographic

Plantain vs Banana 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.
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%
Banana
Banana
5
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 +18.5%
Contains more PotassiumPotassium +29.9%
Contains more IronIron +123.1%
Contains more PhosphorusPhosphorus +27.3%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +150%
Contains more CopperCopper +18.2%
Contains more ZincZinc +15.4%
Contains less SodiumSodium -80%

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.
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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
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 +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%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more Vitamin B6Vitamin B6 +52.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Banana
Banana
4
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more CarbsCarbs +36.4%
Contains more ProteinProtein +38%
Contains more FatsFats +83.3%
Contains more WaterWater +11.3%
Contains more OtherOther +43.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 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 -38.4%
Contains more Mono. FatMonounsaturated fat +113.3%
Contains more Poly. FatPolyunsaturated fat +121.2%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.