Are plantains healthier than potatoes? A nutritional diet breakdown

October 11, 2025 •

4 min read

Cooked plantains are nutritionally very similar to a potato, calorie-wise, yet they contain more of certain vitamins and minerals. This begs the question: are plantains healthier than potatoes, and how do their nutritional profiles truly compare?

Quick Summary

This nutritional comparison examines the dietary differences between plantains and potatoes, analyzing their content of vitamins, minerals, fiber, and resistant starch. A thorough review reveals how ripening stage, preparation method, and glycemic index affect their overall health impact.

Key Points

Glycemic Index Difference: Green plantains have a significantly lower GI (37) compared to potatoes (86), making them better for blood sugar management.
Resistant Starch Source: Unripe, green plantains are a top source of resistant starch, which promotes gut health and improves blood sugar control.
Vitamins and Minerals: Plantains contain more Vitamin A and magnesium, while potatoes are slightly richer in potassium and offer a broader range of B vitamins.
Cooking Method Matters: Boiling with the peel is the best way to preserve plantains' antioxidants. For potatoes, baking or microwaving is preferable to prevent nutrient loss from boiling or excess fat from frying.
Ripeness Factor: A plantain's nutritional profile changes with ripeness, with green plantains offering more resistant starch and ripe ones containing more sugars.

Plantains vs. Potatoes: The Nutritional Profile

While both plantains and potatoes serve as starchy staples in many cuisines, their nutritional compositions have key differences. A direct comparison of their raw, uncooked forms shows some initial variations, but the real divergence comes from how they are prepared and their subsequent effects on the body, particularly regarding blood sugar. Both are excellent sources of complex carbohydrates and potassium, but one may be more beneficial for certain dietary needs.

The Role of Resistant Starch and Glycemic Index

One of the most significant distinctions lies in their glycemic impact. The glycemic index (GI) measures how quickly a food raises blood sugar levels. Potatoes tend to have a high GI, with values around 86, which can cause a rapid spike in blood glucose. Plantains, on the other hand, especially when green and unripe, have a much lower GI of approximately 37, making them a better option for managing blood sugar.

This is largely due to their high content of resistant starch. Unlike digestible starches, resistant starch passes through the small intestine largely undigested and ferments in the large intestine, feeding beneficial gut bacteria. This process not only improves gut health but also slows down the release of sugar into the bloodstream, which is crucial for individuals with diabetes or those managing their weight. As plantains ripen, their resistant starch converts into sugars, so green, unripe plantains offer the most significant resistant starch benefits.

Comparing Key Vitamins and Minerals

While potatoes are often praised for their potassium and vitamin C, plantains offer a more diverse vitamin profile, especially concerning vitamins A and C. Here is a breakdown:

Vitamin A: A hundred grams of plantain contains significantly more vitamin A than the same amount of potato, which is essential for vision and immune function.
Vitamin C: Both are good sources of vitamin C, an antioxidant. However, raw plantains often provide slightly more.
Potassium: Potatoes are slightly richer in potassium, an important electrolyte for heart, muscle, and nerve function.
Magnesium: Plantains are an excellent source of magnesium, which is crucial for muscle and nerve function, as well as blood sugar and pressure regulation.
B Vitamins: Potatoes offer a broader range of B vitamins, including B6, B3 (Niacin), and folate.

The Crucial Impact of Cooking Methods

The nutritional value of both plantains and potatoes is heavily influenced by how they are cooked. The wrong method can negate many of their health benefits, while the right one can enhance them.

For Potatoes:

Frying: Adding oil for frying significantly increases the fat and calorie content.
Boiling: This can cause water-soluble nutrients like vitamin C and potassium to leach out into the water.
Microwaving or Baking: These methods are among the best for preserving nutrients.

For Plantains:

Boiling with the peel: This is the most effective method for preserving the phytonutrients and antioxidant compounds.
Frying or Roasting: Similar to potatoes, these can lead to greater nutrient loss compared to boiling.

Comparison Table: Plantain vs. Potato (Per 100g, Raw)


Nutrient	Plantain	Potato	Significance
Calories	~122 kcal	~77 kcal	Plantain is slightly higher
Total Carbohydrates	~32g	~18g	Plantain is higher
Dietary Fiber	~2.3g	~2.2g	Very similar, but green plantain has more resistant starch
Vitamin A	>900 IU	~10 IU	Plantain offers substantially more
Vitamin C	~10.9mg	~9.6mg	Plantain is slightly higher
Potassium	~499mg	~421mg	Plantain has more potassium per 100g, though potato is a well-known source
Magnesium	~37mg	~23mg	Plantain is richer in magnesium
Glycemic Index (GI)	Low (37)	High (86)	Plantain has a much lower GI

Note: Nutritional values can vary based on ripeness, specific variety, and preparation. Data is approximate.

Conclusion: Which is the Healthier Choice?

So, are plantains healthier than potatoes? The answer is not a simple yes or no. Plantains, especially when green and boiled, offer significant advantages, including a low glycemic index and a higher concentration of beneficial resistant starch. Their richer content of vitamins A and magnesium is also a plus for certain health goals. On the other hand, potatoes provide a slightly wider range of B vitamins and potassium.

For those focusing on blood sugar control, gut health, or seeking more vitamin A and magnesium, green plantains are the clear winner. For general dietary purposes, both can be part of a healthy diet, but the cooking method is paramount. Baking or microwaving is best for potatoes, while boiling with the peel is ideal for plantains. Ultimately, the healthiest option depends on your specific health goals and how you choose to prepare your food. Both can be valuable components of a balanced diet when prepared correctly.

For more insight into how plantains specifically aid gut health, consult this resource: Health Benefits of Plantains.

Frequently Asked Questions

The main difference is the glycemic index and resistant starch content. Unripe plantains have a much lower GI and are high in resistant starch, which is beneficial for gut health and blood sugar control, while potatoes have a higher GI.

Green (unripe) plantains are a top source of resistant starch, especially when cooked and cooled. While potatoes also contain some, especially when cooked and cooled, green plantains are generally superior in this regard.

A boiled green plantain is generally considered healthier, particularly for blood sugar regulation, due to its high resistant starch and low GI. However, cooking methods affect both; boiling leaches some water-soluble vitamins from potatoes.

No, the nutritional profile of plantain chips is different. While they can still provide vitamins A and C, they are often fried and higher in fat, which significantly alters their health benefits compared to boiled or baked fresh plantains.

Green plantains are much better for managing blood sugar due to their lower glycemic index and high resistant starch content, which helps slow down the digestion of carbohydrates.

Boiling plantains, especially with the peel, best preserves their antioxidant compounds. Frying and roasting, in contrast, lead to greater nutrient and antioxidant loss.

Yes, both can be part of a healthy, balanced diet. The key is mindful preparation. Baking or microwaving is best for potatoes, while boiling is ideal for plantains. The choice also depends on specific health goals, such as managing blood sugar.