Plantain vs Sweet Potato: Nutrition, Calories & Protein Compared


Plantain vs Sweet potato
Nutrition Facts
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Plantain vs Sweet Potato 100g Compare
per 100g | Plantain | Sweet potato |
---|---|---|
Calories | 122 | 86 |
Carbohydrates | 31.89 g | 20.12 g |
Fat | 0.35 g | 0.05 g |
Dietary fiber | 1.7 g | 3 g |
Protein | 1.3 g | 1.57 g |
Water | 65.2 g | 77.28 g |
Calcium | 3 mg | 30 mg |
Iron | 0.55 mg | 0.61 mg |
Magnessium | 36 mg | 25 mg |
Potassium | 487 mg | 337 mg |
Sodium | 4 mg | 55 mg |
Vitaminium A | 1127 µg | 14187 µg |
Vitaminium B1 (Thiamine) | 0.062 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.076 mg | 0.061 mg |
Vitaminium B3 (Niacin) | 0.672 mg | 0.557 mg |
Vitaminium B6 | 0.242 mg | 0.209 mg |
Vitaminium B9 (Folic acid) | 0.022 mg | 0.011 mg |
Vitaminium C | 18.4 mg | 2.4 mg |
Vitaminium K | 0.029 µg | 0.002 µg |
Discovering the Nutritional Gems: Plantain vs. Sweet Potato
When it comes to choosing between plantain and sweet potato, you might find yourself in a bit of a culinary conundrum. Both are staples in various cuisines around the world, revered not only for their versatility and taste but also for their nutritional benefits. Before diving into what sets these two apart, let's unearth some interesting facts about each that might surprise you.
A Peek into the Plantain
Plantains, often mistaken for bananas, are a crucial component of many tropical diets. Unlike bananas, plantains are usually cooked before consumption, which unlocks their full flavor profile. They are incredibly versatile, finding their place in dishes ranging from savory fried plantain chips to sweet plantain pies. But there's more to plantains than their culinary flexibility. Did you know that plantains are a rich source of vitamins A and C, which are essential for maintaining good eye health and immunity?
Sweet Potato: The Underground Powerhouse
Sweet potatoes, with their vibrant orange flesh, are not only a feast for the eyes but also a powerhouse of nutrition. They are one of the best sources of beta-carotene, which the body converts into vitamin A, crucial for vision, growth, and immune function. Sweet potatoes are not just about their sweet, comforting taste; they are also involved in promoting gut health thanks to their high fiber content.
Nutritional Face-Off
When comparing the nutritional profiles of plantain and sweet potato, it's evident that both bring their unique strengths to the table. Plantains pack a higher calorie and carbohydrate punch, with 122 calories and 31.89 grams of carbs per 100 grams, making them a quick energy source. On the other hand, sweet potatoes, with 86 calories and 20.12 grams of carbs, are lighter in terms of energy but richer in dietary fiber and vitamins, particularly vitamin A, boasting an impressive 14,187 IU compared to plantain's 1,127 IU.
Both are low in fat, with sweet potatoes slightly edging out with just 0.05 grams of fat per 100 grams. Protein content is fairly similar, though sweet potatoes have a slight advantage. Moreover, sweet potatoes are a superior source of calcium and iron, crucial for bone health and blood function, respectively.
However, plantains shouldn't be overlooked. They offer more vitamin C than sweet potatoes, which is vital for iron absorption, skin health, and immune function. Additionally, plantains provide a substantial amount of potassium, necessary for heart health and proper muscle function.
So, Which One Wins?
The choice between plantain and sweet potato might boil down to your specific nutritional needs and taste preferences. For those looking to boost their intake of fiber and vitamin A, sweet potatoes are the clear winner. However, if you're after a food that's higher in vitamin C and quick-release energy, plantains might be the way to go.
Ultimately, both plantains and sweet potatoes are nutritious options that can add variety and depth to your diet. Whether baked, boiled, fried, or mashed, incorporating these foods into your meals can provide not only a delightful taste experience but also a wealth of health benefits. So why not enjoy both and reap the diverse nutritional rewards they offer?
Plantain 100g
122kcalCalories source
- 94% CARBS.
- 4% PROTEIN
- 2% FAT
Sweet potato 100g
86kcalCalories source
- 92% CARBS
- 7% PROTEIN
- 1% FAT
Compares of plantain
- Plantain vs Yuca
- Plantain vs Potato
- Plantain vs Sweet Potato
- Plantain vs White Rice
- Plantain vs Yuca
- see all compares of plantain
Compares of sweet potato
Read also:
- Calories from Plantain
- Calories of Cupcake
- Calories in Filet mignon
- Rice cake calories per 100g
- Brownie protein per 100g
- How many calories does Tequila Sunrise have?
- Calories in a half of fried squash
- Calories in whole fried squash
- Calories for one, two or more fried squashs
- Calories in slice of fried squash
- How much protein in boiled cauliflower?
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
Add comment