Potato vs. Plantain — In-Depth Nutrition Comparison

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Important differences between potatoes and plantains

Plantains have less iron, phosphorus, copper, and vitamin B6.
Potatoes have 3 times more protein than plantains. Potatoes have 2.5g of protein, while plantains have 0.79g.
Potatoes are lower in sugar.
Potatoes have a higher glycemic index than plantains.

The food varieties used in the comparison are Potatoes, baked, flesh, and skin, without salt and Plantains, cooked.

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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.

Potato

Plantain

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%

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.

Potato

Plantain

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 Vitamin CVitamin C	+13.5%
Contains more Vitamin AVitamin A	+4400%
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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.219mg		10%
Starch	17.27g		7%
Iron	1.08mg	0.58mg	6%
Copper	0.118mg	0.066mg	6%
Phosphorus	70mg	28mg	6%
Vitamin A	1µg	45µg	5%
Vitamin B6	0.311mg	0.24mg	5%
Vitamin B3	1.41mg	0.756mg	4%
Protein	2.5g	0.79g	3%
Carbs	21.15g	31.15g	3%
Vitamin B5	0.376mg	0.233mg	3%
Potassium	535mg	465mg	2%
Zinc	0.36mg	0.13mg	2%
Selenium	0.4µg	1.4µg	2%
Vitamin B1	0.064mg	0.046mg	2%
Calories	93kcal	116kcal	1%
Vitamin C	9.6mg	10.9mg	1%
Magnesium	28mg	32mg	1%
Calcium	15mg	2mg	1%
Vitamin E	0.04mg	0.13mg	1%
Vitamin K	2µg	0.7µg	1%
Folate	28µg	26µg	1%
Protein per 100 calories	2.7g	0.68g	N/A
Calories per 10 g protein	372kcal	1468kcal	N/A
Weight per 100 calories	108g	86g	N/A
Fats	0.13g	0.18g	0%
Net carbs	18.95g	28.85g	N/A
Sugar	1.18g	14g	N/A
Fiber	2.2g	2.3g	0%
Sodium	10mg	5mg	0%
Vitamin B2	0.048mg	0.052mg	0%
Choline	14.8mg	12.7mg	0%
Saturated fat	0.034g	0.069g	0%
Monounsaturated fat	0.003g	0.015g	0%
Polyunsaturated fat	0.057g	0.033g	0%
Tryptophan	0.025mg	0.009mg	0%
Threonine	0.081mg	0.021mg	0%
Isoleucine	0.08mg	0.022mg	0%
Leucine	0.119mg	0.036mg	0%
Lysine	0.13mg	0.037mg	0%
Methionine	0.038mg	0.01mg	0%
Phenylalanine	0.099mg	0.027mg	0%
Valine	0.125mg	0.028mg	0%
Histidine	0.042mg	0.039mg	0%
Fructose	0.34g		0%