Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Beans vs. Plantain raw — In-Depth Nutrition Comparison

Compare

What are the main differences between beans and plantain raw?

  • Beans are richer in copper, fiber, zinc, phosphorus, vitamin B1, and selenium, while plantain raw is higher in vitamin A, vitamin C, vitamin B6, and potassium.
  • Plantain raw's daily need coverage for vitamin A is 20% higher.
  • Plantain raw has 10 times less zinc than beans. Beans have 1.4mg of zinc, while plantain raw has 0.14mg.

We used Beans, baked, canned, no salt added and Plantains, raw types in this comparison.

Infographic

Beans vs Plantain raw 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.
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1566.7%
Contains more CopperCopper +154.3%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +205.9%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +68.6%
Contains more IronIron +106.9%
~equal in Manganese ~mg

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.
Beans
3
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin KVitamin K +14.3%
Contains more CholineCholine +128.1%
Contains more Vitamin CVitamin C +493.5%
Contains more Vitamin AVitamin A +1020%
Contains more Vitamin B3Vitamin B3 +59.5%
Contains more Vitamin B6Vitamin B6 +130%
~equal in Vitamin E ~0.14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Beans Plantain raw DV% diff.
Vitamin C 3.1mg 18.4mg 17%
Copper 0.206mg 0.081mg 14%
Fiber 5.5g 2.3g 13%
Vitamin B6 0.13mg 0.299mg 13%
Zinc 1.4mg 0.14mg 11%
Phosphorus 104mg 34mg 10%
Vitamin B1 0.15mg 0.052mg 8%
Protein 4.8g 1.3g 7%
Vitamin A 5µg 56µg 6%
Potassium 296mg 499mg 6%
Vitamin B5 0.26mg 5%
Selenium 4.5µg 1.5µg 5%
Calcium 50mg 3mg 5%
Carbs 20.49g 31.89g 4%
Iron 0.29mg 0.6mg 4%
Choline 30.8mg 13.5mg 3%
Vitamin B3 0.43mg 0.686mg 2%
Folate 24µg 22µg 1%
Polyunsaturated fat 0.172g 0.069g 1%
Calories 105kcal 122kcal 1%
Magnesium 32mg 37mg 1%
Fats 0.4g 0.37g 0%
Net carbs 14.99g 29.59g N/A
Sugar 7.78g 15g N/A
Sodium 1mg 4mg 0%
Vitamin E 0.15mg 0.14mg 0%
Vitamin B2 0.06mg 0.054mg 0%
Vitamin K 0.8µg 0.7µg 0%
Saturated fat 0.103g 0.143g 0%
Monounsaturated fat 0.035g 0.032g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +269.2%
Contains more WaterWater +11.2%
Contains more OtherOther +47.4%
Contains more CarbsCarbs +55.6%
~equal in Fats ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
3
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -28%
Contains more Poly. FatPolyunsaturated fat +149.3%
~equal in Monounsaturated fat ~0.032g

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.