Banana vs. Plantain - Nutrition comparison. Potassium, calories and more

by Victoria Mazmanyan | Last updated on September 07, 2025

Education: General Medicine at YSMU

Summary

In short, bananas are usually consumed raw as sweet snacks, while plantains are boiled or fried and used in dishes.

Plantains provide 8.3g more carbohydrate per 100g serving due to their high starch content, whereas bananas are somewhat richer in dietary fiber.

Plantains are overall richer in vitamins, providing 15 times more vitamin A and somewhat higher levels of fat-soluble vitamins E and K. Plantains also have over 2 times more iron and more selenium, phosphorus, and potassium.

At the same time, bananas contain 2,5 times more calcium and higher levels of manganese, copper, zinc, and nitrogen.

Ripe bananas and fried plantains have medium-to-high glycemic index values, while unripe bananas and boiled plantains have low values. Overall, plantains tend to have lower glycemic index values.

Bananas are better researched to have blood pressure-lowering and antidiabetic qualities.

Introduction

Bananas and plantains may look similar, but they have significant differences that set them apart in usage, taste, and nutrition. This article will delve into each of these differences, particularly focusing on nutrition.

Bananas and plantains owe their similarities to being different cultivars of the same genus Musa. Plantains are also called cooking bananas or green bananas, while the bananas we know can be referred to as dessert bananas.

Table of contents

Nutrition

Macronutrients and Calories

Calories
Carbohydrates
Fats and Proteins

Vitamins

Minerals

Phytochemicals

Glycemic Index and Load

Insulin Index

Diabetes Index

Health Impact

Sources.

Taste and Use

Bananas are naturally sweet and soft when ripe, making them ideal for raw consumption, smoothies, desserts, or baking. In contrast, plantains are starchier and less sweet, often requiring cooking before eating; they are usually fried, boiled, or baked and served as a staple food in many tropical cuisines.

While bananas are generally eaten as a snack or dessert, plantains are typically used more like starchy vegetables, such as potatoes or yams, forming the basis of savory dishes.

Nutrition

Below, we are comparing the nutrition of these fruits, the way they are consumed – raw bananas and yellow baked plantains in equal 100g serving sizes. An average-sized 7 to 8" banana is about 118g, and 10 slices of plantain weigh around 105g.

Macronutrients and Calories

While these two fruits have similar macronutrient contents, plantains contain more carbohydrates due to a higher starch level. Bananas are slightly richer in protein and contain more water overall.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Plantain

Protein: 0.79 g

Fats: 0.18 g

Carbs: 31.15 g

Water: 67.3 g

Other: 0.58 g

Banana

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%

Calories

The same 100g serving of cooked plantains contains 27 more calories than raw bananas. Raw plantains are slightly higher in calories – 122 per 100g serving.

Carbohydrates

Plantains provide 8.3g more carbohydrates per 100g serving: bananas contain 22.84g, whereas plantains contain 31.15g. This difference is mostly due to starch content; however, plantains are also somewhat higher in sugars, while bananas are richer in dietary fiber.

	Dietary Fiber	Starch	Sugars
Bananas	2,6g	5,38g	12,23g
Plantains	2,3g	17,9g	14g

Based on these facts, a 100g serving of plantains and bananas contains 28,85g and 20,24g of net carbs, respectively.

Below you can find the comparison of sugar contents between bananas and plantains.

	Glucose	Sucrose	Fructose
Bananas	4,98g	2,39g	4,85g
Plantains	3,79g	13,7g	3,82g

These fruits contain zero or negligible amounts of lactose, galactose, and maltose.

Fats and Proteins

These two fruits are unsurprisingly low in protein, both providing about 1g per 100g serving; however, bananas are slightly richer in protein, with plantains providing only more methionine among the essential amino acids.

Bananas and plantains also contain insignificant amounts of fat. That being said, bananas are somewhat higher in fats as well.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Plantain

Saturated fat: Sat. Fat 0.069 g

Monounsaturated fat: Mono. Fat 0.015 g

Polyunsaturated fat: Poly. Fat 0.033 g

Banana

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%

Vitamins

Plantains are overall richer in vitamins, providing 15 times more vitamin A and somewhat higher levels of fat-soluble vitamins E and K and water-soluble vitamins C, B1, B3, and B9.

At the same time, bananas are slightly higher in vitamins B2, B5, and B6.

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.

Plantain

Banana

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

Minerals

Bananas and plantains have varying mineral profiles. Plantain provides over 2 times more iron and higher levels of selenium, phosphorus, and magnesium. Conversely, bananas contain 2,5 times more calcium and more manganese, copper, and zinc. Bananas are also lower in sodium.

Both fruits are rich in potassium, covering over 10% of the daily needed value with a 100g serving size; however, plantains are somewhat richer in potassium.

Bananas are considerably higher in nitrogen (1).

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.

Plantain

Banana

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%

Phytochemicals

Bananas and plantains are similar in their oxalate contents. According to one study, the oxalate content of 100g of banana flesh is 17,9g, and the same serving size of plantains contains 18,8g of oxalates (1).

Bananas and plantains are also similar in their phytate contents, 2,42g and 2,36g per 100g serving, respectively. Bananas do, however, contain over twice as many saponins (1).

Glycemic Index and Load

The glycemic index of fruits can vary based on the ripeness level, cooking method, and specific nutritional profile.

Taking into account multiple values from different studies, we have calculated the average glycemic index of bananas to be low – 48. However, some research has calculated this value to be as high as 75.

According to the International Table of Glycemic Index Values, the GI of boiled green plantains is also low – 37, while ripe plantains tend to have a higher value. In some studies, the glycemic index of plantains can reach up to 68.

Plantains seem to have an overall lower glycemic index due to their high content of resistant starch, which slows the glycemic response as it is not digested but instead fermented in the colon (2).

If interested, you can find more detailed information in the articles about the glycemic index of bananas and the glycemic index of plantains.

Based on these chosen values, the glycemic load of bananas is 15, and the glycemic load of plantains is 12. Thus, bananas and plantains tend to have low glycemic index but medium glycemic load values.

Insulin Index

The insulin index shows how much the given food raises the insulin levels in the blood. The insulin index of Cavendish bananas has been calculated to be high – 81 (3). The value of plantains has not yet been researched.

Diabetes Index

The diabetes index takes into account the glycemic index, load, and insulin index to give a more comprehensive idea about how the glucose and insulin levels are affected in the blood after consuming an average serving size.

The diabetes index for bananas is equal to 66; however, this value cannot be calculated for plantains, as we don’t have data about their insulin index.

Health Impact

We’ve looked at the nutritional differences between bananas and plantains; now we’ll talk about how these differences affect their impact on health.

Cardiovascular Health

While bananas are known for their high potassium content, plantains are even richer in this mineral. However, bananas provide about 2 times less sodium.

Dietary potassium has been widely researched for its ability to lower blood pressure and is a key component of the DASH (Dietary Approaches to Stop Hypertension) diet (4).

Bananas are also rich in a compound called GABA or gamma-aminobutyric acid, which is a neurotransmitter that calms down the nervous system. As a result, research finds that banana intake can significantly reduce systolic blood pressure (5).

There is less research about the effect of plantains on blood pressure. That being said, one animal study demonstrated that continuous consumption of plantain lowered blood pressure in rats (6).

Animal studies have shown that consuming plantain can help reduce cholesterol and improve blood lipid profile (7). Another randomized controlled trial found that eating bananas can help slightly improve the lipid profile of people with high cholesterol levels (8).

Diabetes

The glycemic index and, therefore, glycemic effect of bananas and plantains can vary: ripe and fried fruits raise glucose levels higher and faster compared to unripe and raw fruits.

Raw plantains tend to have a lower glycemic index than raw bananas due to their high resistant starch content. However, fried plantains can have a higher glycemic index value.

People with diabetes should avoid ripe bananas and fried plantains for their moderate-to-high glycemic index values.

Research found that bananas have antidiabetic properties owing to their phenol, saponin, alkaloid, sterol, and flavonoid content (9, 10).

Similarly, unripe, boiled plantains may have antihyperglycemic qualities (11, 12).

Other than diabetes and cardiovascular health impact, bananas and plantains can also positively affect gut health, weight management, inflammation, and oxidative stress, due to their antioxidant and prebiotic-like properties.

Sources.

https://www.sciopen.com/article/10.7506/spkx1002-6630-20211010-088?issn=1002-6630

Author name: Victoria Mazmanyan

Education: General Medicine at YSMU

Last updated: September 07, 2025

Infographic

Infographic link

All nutrients comparison - raw data values

Nutrient			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%
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%