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Bean raw vs. Poblano — In-Depth Nutrition Comparison

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Significant differences between bean raw and poblano

  • Bean raw has more folate, selenium, vitamin B1, copper, and phosphorus; however, poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, and vitamin B3.
  • Poblano covers your daily vitamin A needs 409% more than bean raw.
  • Poblano has 10 times less selenium than bean raw. Bean raw has 27.9µg of selenium, while poblano has 2.9µg.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Peppers, ancho, dried.

Infographic

Bean raw vs Poblano infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more MagnesiumMagnesium +55.8%
Contains more CalciumCalcium +85.2%
Contains more CopperCopper +75.8%
Contains more ZincZinc +60.6%
Contains more PhosphorusPhosphorus +104.5%
Contains less SodiumSodium -72.1%
Contains more SeleniumSelenium +862.1%
Contains more PotassiumPotassium +73.1%
Contains more IronIron +115.6%
Contains more ManganeseManganese +11.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin CVitamin C +215%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +298.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +660.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +963.7%
Contains more Vitamin B3Vitamin B3 +445.4%
Contains more Vitamin B5Vitamin B5 +153.9%
Contains more Vitamin B6Vitamin B6 +645.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more ProteinProtein +80.6%
Contains more CarbsCarbs +21.6%
Contains more FatsFats +566.7%
Contains more WaterWater +99.7%
Contains more OtherOther +69.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated fat -71.3%
Contains more Mono. FatMonounsaturated fat +114.8%
Contains more Poly. FatPolyunsaturated fat +1008.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Poblano
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Poblano DV% diff.
Vitamin B6 0.474mg 3.535mg 235%
Vitamin B2 0.212mg 2.255mg 157%
Folate 525µg 69µg 114%
Vitamin A 0µg 1022µg 114%
Iron 5.07mg 10.93mg 73%
Vitamin B1 0.713mg 0.179mg 45%
Selenium 27.9µg 2.9µg 45%
Copper 0.893mg 0.508mg 43%
Vitamin B3 1.174mg 6.403mg 33%
Phosphorus 411mg 201mg 30%
Potassium 1393mg 2411mg 30%
Polyunsaturated fat 0.407g 4.511g 27%
Vitamin B5 0.785mg 1.993mg 24%
Fiber 15.5g 21.6g 24%
Protein 21.42g 11.86g 19%
Magnesium 176mg 113mg 15%
Starch 34.17g 14%
Choline 66.2mg 12%
Fats 1.23g 8.2g 11%
Zinc 2.28mg 1.42mg 8%
Manganese 1.148mg 1.279mg 6%
Vitamin C 6.3mg 2mg 5%
Vitamin K 5.6µg 5%
Calcium 113mg 61mg 5%
Carbs 62.55g 51.42g 4%
Saturated fat 0.235g 0.82g 3%
Calories 347kcal 281kcal 3%
Vitamin E 0.21mg 1%
Sodium 12mg 43mg 1%
Monounsaturated fat 0.229g 0.492g 1%
Net carbs 47.05g 29.82g N/A
Sugar 2.11g N/A
Tryptophan 0.237mg 0.155mg 0%
Threonine 0.81mg 0.425mg 0%
Isoleucine 0.871mg 0.373mg 0%
Leucine 1.558mg 0.605mg 0%
Lysine 1.356mg 0.515mg 0%
Methionine 0.259mg 0.142mg 0%
Phenylalanine 1.095mg 0.361mg 0%
Valine 0.998mg 0.489mg 0%
Histidine 0.556mg 0.232mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Poblano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Bean raw
155%
Poblano
Minerals Daily Need Coverage Score
131%
Bean raw
120%
Poblano

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 0.585g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $5.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.