What’s the Difference Between Bananas and Plantains—and Is One Better for You?

Known for their sweet flavor and creamy texture, bananas are one of the most popular fruits in the world. Because of this, they’re sold at almost every supermarket, most often next to plantains. At first glance, the latter might simply look like large green bananas—but they’re not the same fruit. In fact, bananas and plantains have such different flavors and textures that they’re not interchangeable in recipes. Curious? Read on to learn the nutritional and culinary differences between bananas and plantains.

What Are Bananas?

Bananas grow on trees that are part of the genus Musa, which are native to Southeast Asia.  There are different types of bananas, but the variety you’re likely familiar with is Cavendish, which are most commonly sold in stores. They have a curved shape and measure seven to nine inches in length. When unripe, bananas have a light green peel that turns yellow over time, eventually developing brown spots as the ripening process continues. 

Nutrition

The tropical fruits are “rich in quick-digesting carbohydrates like glucose and fructose, making them a go-to for quick energy,” explains registered dietitian Valerie Agyeman, RDN. They also offer several essential nutrients, including potassium, vitamin C, vitamin B6, and magnesium, according to registered dietitian Tamar Samuels, MS, RDN.

Flavor and Texture

The flesh of a perfectly ripe banana is sweet and semi-firm, says Stephen Chavez, senior chef-instructor at the Institute of Culinary Education in Los Angeles. This flesh will become softer and sweeter as it ripens—but if it gets too ripe, it will oxidize and turn brown, Chavez notes. (In contrast, unripe bananas are tough and bitter.)

What Are Plantains?

Despite their similar appearance, plantains aren’t the same as bananas. However, like bananas, plantains grow on trees from the genus Musa, which means they are related. Plantains are also green when unripe, becoming yellow and brown-black as they ripen. Otherwise, they’re typically longer and firmer than bananas, and their peel is thicker.

Nutrition

While they’re from the same botanical family as bananas, plantains hold different nutritional features, Agyeman says. For starters, plantains have more starch and less sugar, especially when green, she notes. Additionally, “they contain more fiber and resistant starch, which supports blood sugar balance and digestive health,” she says. Plantains are also rich in vitamins A, C, B6, as well as magnesium and potassium; overall, the fruit’s nutritional profile is more similar to a potato than a banana, Samuels notes.

Flavor and Texture

It’s worth noting that plantains are typically cooked before eating. That said, cooked unripe green plantains are firm, dense, and starchy—again, almost like potatoes. Ripe yellow plantains are sweeter and softer when cooked, Chavez says.

How to Eat Bananas

“Bananas are enjoyed worldwide, mostly raw as a snack or in smoothies, cereals, and baked goods,” explains Agyeman. “They’re a common ingredient in Western-style breakfasts and desserts, but they’re also used in traditional dishes across Africa, Asia, and the Caribbean,” she adds.

When overripe, bananas are often used in baked goods like cakes, muffins, and pies, where they’ll add flavor and moisture, Chavez says. Many of us have probably whipped up a banana bread using overripe bananas before. Overripe bananas also serve as an excellent egg substitute in baking.

How to Eat Plantains

As mentioned, plantains are usually cooked and rarely eaten raw, per Chavez. This doesn’t mean eating raw plantains is dangerous, but they’re similar to raw potatoes—bitter and very firm—so it’s not the tastiest option. With that in mind, plantains are most commonly cooked  unripe and green, when they’re often fried and used in savory dishes. “As they ripen and sweeten up, they’re more likely to be boiled, roasted, or turned into a mash,” Chavez says. Cooked ripe plantains are also typically used in sweeter recipes.

Traditionally, “plantains are a staple in West African, Caribbean, Latin American, and South Asian cuisines,” Agyeman says. One of the most popular dishes made with plantains is tostones, a traditional recipe in the Caribbean and Latin America. It involves frying, smashing, and re-frying slices of plantain until they become chips, which are served with salsa or ceviche, Chavez says. Other international dishes that feature plantains include mofongo (from Puerto Rico), fufu (from Jamaica and Africa), and pastelon (from the Dominican Republic and Puerto Rico).

Which One Is Healthier?

“Bananas and plantains are both nutritious fruits from the same family, but one isn’t inherently ‘healthier’ than the other—it depends on your nutritional needs and how you plan to use them,” Samuels says.

If you’re looking for a quick snack, workout fuel, or something to satisfy a sweet craving, go for a banana, Samuels says. The fruit is rich in fast-digesting carbohydrates, which will give you a jolt of energy. Plus, bananas are travel-friendly and delicious raw, so you can eat them on the go. “But if you’re preparing a savory dish, want something more filling, or are looking for a versatile cooking ingredient, plantains are the way to go,” Agyeman suggests. Samuels echoes this notion, sharing that the higher starch content of plantains will provide more sustained energy.

TL;DR: Both bananas and plantains have a place in a healthy, balanced diet. “Think of bananas as your snack-time staple and plantains as your culinary powerhouse,” Agyeman says.