Banana vs Plantain

What is a Plantain?

Plantains are a fruit that belongs to the banana family and are native to tropical regions such as Central and South America, the Caribbean, and parts of Africa and Asia.

Although plantains and bananas may seem similar, they differ in various ways, such as size, taste, texture, and nutritional value.

1. Size and Appearance: Plantains are generally larger than bananas, growing up to 12 inches (30 centimeters) in length. They also have somewhat thicker skin than bananas.
2. Taste and Texture: Unlike bananas, plantains are not typically eaten raw due to their firm texture and mild flavor. Even ripe plantains tend to be less sweet than bananas.
3. Culinary Uses: Plantains are primarily used in cooking and are a staple ingredient in many cuisines. Due to their firm texture, they can be boiled or roasted. But frying plantains is the most popular cooking method.
4. Nutritional Composition: Plantains and bananas have similar nutritional profiles but differ slightly due to their size and the way they’re eaten.

Plantain Nutrition

Let’s start by discussing the nutrition of plantains before comparing them to bananas. It’s important to note that the nutritional value of plantains can differ based on their color and how they are cooked.

Green vs Yellow Plantain

The ripeness of a plantain determines whether it’s green or yellow. Green plantains are not yet ripe and have a higher level of starchy carbohydrates compared to their yellow counterparts.

After a few days, plantains start turning yellow, and the starches break down into simpler sugars. When fully ripe, the sugar content can increase up to eight times the amount found in unripened plantains, though the total amount of carbs slightly decreases.

Raw vs Cooked Plantain

While plantains can be eaten raw, they are typically cooked before consumption. Some cooking methods can significantly alter the plantain’s nutritional profile.

For example, plantains are often fried in 2-3 tablespoons of vegetable oil, which contains loads of fat. Luckily, not all of that fat makes it into cooked plantains, but it is enough to drastically increase the calorie content.

Plantain vs Banana Nutrition

Now let’s examine the nutritional value of plantains vs bananas, including the calories, macronutrients, vitamins, and minerals.

Whole Plantain vs Banana Nutrition

It’s important to remember that whole plantains are considerably larger than bananas. On average, a plantain weighs around 9.5 ounces (270 grams), whereas a banana weighs only 4 ounces (115 grams).

As a result, a whole plantain contains approximately three times the number of calories and macronutrients as a banana. Notably, plantains have 86 grams of carbs, which exceeds the recommended intake for most adults in a single sitting.

100 gram (3.5 ounce) Plantain vs Banana Nutrition

For a more precise comparison, it is useful to make the serving size equivalent. The USDA database often employs 100-gram portions to standardize nutritional information.

Even when adjusted to equal serving sizes, it is apparent that plantains have a higher concentration of carbohydrates and calories compared to bananas.

Plantain vs Banana Nutrients

We don’t just consume food for its calorie and macro content. We must also take into account the micronutrients that are present in food, such as vitamins and minerals.

It is common knowledge that bananas are rich in potassium, but it may come as a surprise that plantains contain 50% more potassium per serving. Moreover, they are a potent source of magnesium, vitamin A, and vitamin C.

Banana vs Plantain: Which Is Better?

Choosing between plantains and bananas for your diet depends on your specific nutritional needs and health goals.

Plantains are a more nutrient-dense option and can provide the extra energy needed for strenuous workouts. However, frying them can add unhealthy vegetable oil and fat to your diet, so it’s important to be mindful of your cooking methods.

By comparison, bananas offer lower carbs and calories, making them a better choice for overall health and weight loss goals. And they are a convenient food that can be eaten raw for a healthy snack or added to smoothies as a meal replacement.

Overall, it’s essential to consider your specific needs when deciding which fruit to incorporate into your diet.

• Calories & Carbohydrates – Bananas are better for a weight loss meal plan, but plantains could be a good starchy carb for post-workout meals.
• Vitamins & Minerals – Plantains are a more concentrated source of micronutrients than bananas.
• Convenience – Bananas are easier to peel and eat raw or add to nutritious smoothies.
• Versatility – The various cooking options for plantains make them better for adding to your main course meals.
• Taste – Bananas taste better raw, while plantains gain flavor after cooking.