Potato vs. Plantain — In-Depth Nutrition Comparison

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Important differences between potatoes and plantains

Potatoes have more iron, phosphorus, copper, and vitamin B6; however, plantains have more vitamin A.
Plantains' daily need coverage for vitamin A is 18% more.
Potatoes have 3 times more phosphorus than plantains. Potatoes have 70mg of phosphorus, while plantains have 28mg.
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

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

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

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

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%