Banana vs Plantain
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Banana vs Plantains (Ripe): nutrition per 100 g
| Per 100 g | Banana | Plantains (Ripe) |
|---|---|---|
| Calories | 97 kcal | 136 kcal |
| Protein | 0.7 g | 1.2 g |
| Carbohydrate | 23 g | 31 g |
| Fat | 0.3 g | 0.9 g |
| Fibre | 1.7 g | 2.1 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Banana | Plantains (Ripe) |
|---|---|---|
| Calcium, Ca | 5 mg | 3.83 mg |
| Choline, total | 9.8 mg | 13.5 mg |
| Copper, Cu | 0.1 mg | 0.1 mg |
| Folate, DFE | 20 ug | 22 ug |
| Folate, food | 20 ug | 22 ug |
| Folate, total | 14 ug | 22 ug |
| Iron, Fe | 0 mg | 0.32 mg |
| Magnesium, Mg | 28 mg | 33.93 mg |
| Manganese, Mn | 0.26 mg | 0.2 mg |
| Niacin | 0.66 mg | 0.67 mg |
| Pantothenic acid | 0.33 mg | 0.3 mg |
| Phosphorus, P | 22 mg | 30.12 mg |
| Potassium, K | 326 mg | 395.6 mg |
| Riboflavin | 0 mg | 0.1 mg |
| Selenium, Se | 0 ug | 1.5 ug |
| Thiamin | 0.06 mg | 0.06 mg |
| Vitamin A, IU | 64 iu | 1127 iu |
| Vitamin A, RAE | 1 ug | 56 ug |
| Vitamin B-6 | 0.21 mg | 0.19 mg |
| Vitamin C, total ascorbic acid | 12.3 mg | 20.08 mg |
| Zinc, Zn | 0.16 mg | 0.15 mg |
Banana is the leaner, lower-calorie choice. Plantains (Ripe) is higher in carbohydrate. That makes Banana more relevant when you want a lighter, lower-calorie option, and Plantains (Ripe) when you want quicker-energy carbohydrate.
Full nutrition facts: Banana · Plantains (Ripe)
Bottom line
Per 100 g, Banana provides 97 kcal, 0.7 g protein and 23 g carbohydrate; Plantains (Ripe) provides 136 kcal, 1.2 g protein and 31 g carbohydrate.
That is a difference of 39 kcal per 100 g.
They look related because they are, but a plantain is a cooking fruit: denser, starchier and higher in calories per 100 g, and unpleasant raw. Bananas are eaten as they are. Swapping one for the other in a recipe changes both the sweetness and the cooking time.
In short: banana is the lighter option per 100 g, but with fruit the portion on the plate usually matters more than the difference between them.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.