Plantain vs potato: which is healthier?
Potato is more nutrient-dense, scoring 66/100 against 47/100 for plantain. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Plantain
121 kcal per 100 g. 1 cup sliced, boiled: 137 g
Potato
93 kcal per 100 g. 1 medium, baked: 173 g
Higher scoreWhich to pick for your goal
- Fewer caloriesPotato121 vs 93 kcal per 100 g
- More proteinPotato1.1 vs 2.5 g per 100 g
- More fiberAbout even2.6 vs 2.2 g per 100 g
- Less sugarPotato2.3 vs 1.2 g per 100 g
- More potassiumPotato289 vs 535 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Plantain, 100 g | Potato, 100 g | Plantain, 137 g | Potato, 173 g |
|---|---|---|---|---|
| Calories | 121 kcal | 93 kcal | 166 kcal | 161 kcal |
| Protein | 1.1 g | 2.5 g | 1.5 g | 4.3 g |
| Carbohydrates | 29 g | 21 g | 40 g | 37 g |
| Sugars | 2.3 g | 1.2 g | 3.1 g | 2 g |
| Fiber | 2.6 g | 2.2 g | 3.6 g | 3.8 g |
| Fat | <0.1 g | 0.1 g | 0.1 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 9.1 mg | 9.6 mg | 12 mg | 17 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | 1.7 µg |
| Potassium | 289 mg | 535 mg | 396 mg | 926 mg |
| Iron | 0.3 mg | 1.1 mg | 0.4 mg | 1.9 mg |
| Calcium | 3 mg | 15 mg | 4.1 mg | 26 mg |
| Magnesium | 28 mg | 28 mg | 38 mg | 48 mg |
| Sodium | 2 mg | 10 mg | 2.7 mg | 17 mg |
Last updated . Scores use the HowHealthyIs Score method.