Plantain vs. Potato: Which is Healthier? Nutrition, Carbs & Calories Compared



Plantain - calories, kcal, weight, nutrition
Plantain - calories, kcal, weight, nutrition

Plantain vs Potato
Nutrition Facts

Plantain
Serving size:
  change
one plantain (179g)slice (10g)cup mashed (200g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Potato
Serving size:
  change
one potato (90g)cup, sliced (130g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Plantain vs Potato 100g Compare


per 100gPlantainPotato
Calories122 77
Carbohydrates31.89 g17.49 g
Fat0.35 g0.09 g
Dietary fiber1.7 g2.1 g
Protein1.3 g2.05 g
Water65.2 g79.25 g
Calcium3 mg12 mg
Iron0.55 mg0.81 mg
Magnessium36 mg23 mg
Potassium487 mg425 mg
Sodium4 mg6 mg
Vitaminium A1127 µg2 µg
Vitaminium B1 (Thiamine)0.062 mg0.081 mg
Vitaminium B2 (riboflavin)0.076 mg0.032 mg
Vitaminium B3 (Niacin)0.672 mg1.061 mg
Vitaminium B60.242 mg0.298 mg
Vitaminium B9 (Folic acid)0.022 mg0.015 mg
Vitaminium C18.4 mg19.7 mg
Vitaminium K0.029 µg0.002 µg

Plantain vs. Potato: Which One Should You Choose?

When comparing plantains and potatoes, both are widely consumed staple foods known for their versatility and rich culinary history. While plantains are a tropical fruit commonly used in savory and sweet dishes, potatoes are tubers that thrive in temperate climates. Each has its own unique texture, taste, and cooking methods. But how do they compare? Let’s break it down.

Understanding Plantains and Potatoes

What Are Plantains?

Plantains look like bananas but are starchier and less sweet when unripe. They require cooking and are commonly fried, baked, or boiled in many cuisines. Popular in Latin American, African, and Caribbean dishes, plantains are a go-to carbohydrate source with a naturally sweet flavor when ripe.

Interesting Facts About Plantains:

  • Unlike bananas, plantains are almost never eaten raw.
  • They change flavor dramatically as they ripen, from starchy to sweet.
  • In some cultures, plantains are used for medicinal purposes.

What Are Potatoes?

Potatoes originated in South America and are now one of the world’s most widely consumed vegetables. They come in many varieties, including russet, red, yellow, and purple potatoes, each offering distinct textures and flavors.

Interesting Facts About Potatoes:

  • Potatoes were the first vegetable grown in space.
  • They can be cooked in countless ways, from mashed to baked and fried.
  • The skin is nutrient-rich, making it a great source of fiber.

Key Differences Between Plantains and Potatoes

Carbohydrates and Energy Content

Both plantains and potatoes are carb-heavy foods, but plantains generally have a higher carbohydrate content, making them a more energy-dense choice.

Taste and Texture

  • Plantains: Starchy when unripe, sweet when ripe, and often have a chewier texture.
  • Potatoes: Soft and fluffy when cooked, with a mild, neutral taste that pairs well with many dishes.

Cooking Methods

  • Plantains: Typically fried, grilled, or baked, often used in both sweet and savory dishes.
  • Potatoes: Can be boiled, mashed, roasted, baked, or fried, making them one of the most versatile ingredients in the world.

Are Plantains Healthier Than Potatoes?

The answer depends on your dietary goals.

Choose Plantains If:

  • You need a higher energy source for active lifestyles.
  • You prefer a sweeter, richer taste in your meals.
  • You enjoy tropical flavors in your diet.

Choose Potatoes If:

  • You want a lower-calorie option.
  • You need a mild, versatile ingredient for various recipes.
  • You want a budget-friendly and easily accessible staple.

Final Thoughts: Which One Is Right for You?

Both plantains and potatoes offer valuable nutrients and unique flavors that suit different dishes. Whether you’re preparing a hearty potato-based meal or a delicious fried plantain dish, both are excellent choices depending on your dietary needs and personal preferences.

Plantain 100g

122kcal

Calories source

  • 94% CARBS.
  • 4% PROTEIN
  • 2% FAT

Potato 100g

77kcal

Calories source

  • 89% CARBS
  • 10% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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