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  6. Adzuki bean vs. Plantain raw

Adzuki bean vs. Plantain raw — In-Depth Nutrition Comparison

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How are adzuki bean and plantain raw different?

  • Adzuki bean is richer in folate, copper, iron, phosphorus, zinc, fiber, vitamin B1, vitamin B5, and potassium, while plantain raw is higher in vitamin A.
  • Adzuki bean covers your daily need for folate, 150% more than plantain raw.
  • Adzuki bean contains 36 times more zinc than plantain raw. Adzuki bean contains 5.04mg of zinc, while plantain raw contains 0.14mg.

Beans, adzuki, mature seeds, raw and Plantains, raw types were used in this article.

Infographic

Adzuki bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 MagnesiumMagnesium +243.2%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +151.3%
Contains more IronIron +730%
Contains more CopperCopper +1250.6%
Contains more ZincZinc +3500%
Contains more PhosphorusPhosphorus +1020.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +106.7%
Contains less SodiumSodium -20%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 +775%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B3Vitamin B3 +283.4%
Contains more Vitamin B5Vitamin B5 +465.8%
Contains more Vitamin B6Vitamin B6 +17.4%
Contains more FolateFolate +2727.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Plantain raw DV% diff.
Folate 622µg 22µg 150%
Copper 1.094mg 0.081mg 113%
Manganese 1.73mg 75%
Iron 4.98mg 0.6mg 55%
Phosphorus 381mg 34mg 50%
Zinc 5.04mg 0.14mg 45%
Fiber 12.7g 2.3g 42%
Protein 19.87g 1.3g 37%
Vitamin B1 0.455mg 0.052mg 34%
Vitamin B5 1.471mg 0.26mg 24%
Potassium 1254mg 499mg 22%
Magnesium 127mg 37mg 21%
Vitamin C 0mg 18.4mg 20%
Vitamin B2 0.22mg 0.054mg 13%
Vitamin B3 2.63mg 0.686mg 12%
Calories 329kcal 122kcal 10%
Carbs 62.9g 31.89g 10%
Vitamin A 1µg 56µg 6%
Calcium 66mg 3mg 6%
Vitamin B6 0.351mg 0.299mg 4%
Selenium 3.1µg 1.5µg 3%
Choline 13.5mg 2%
Vitamin E 0.14mg 1%
Vitamin K 0.7µg 1%
Fats 0.53g 0.37g 0%
Net carbs 50.2g 29.59g N/A
Sugar 15g N/A
Sodium 5mg 4mg 0%
Saturated fat 0.191g 0.143g 0%
Monounsaturated fat 0.05g 0.032g 0%
Polyunsaturated fat 0.113g 0.069g 0%
Tryptophan 0.191mg 0.015mg 0%
Threonine 0.674mg 0.034mg 0%
Isoleucine 0.791mg 0.036mg 0%
Leucine 1.668mg 0.059mg 0%
Lysine 1.497mg 0.06mg 0%
Methionine 0.21mg 0.017mg 0%
Phenylalanine 1.052mg 0.044mg 0%
Valine 1.023mg 0.046mg 0%
Histidine 0.524mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +1428.5%
Contains more FatsFats +43.2%
Contains more CarbsCarbs +97.2%
Contains more OtherOther +181%
Contains more WaterWater +385.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 more Mono. FatMonounsaturated fat +56.3%
Contains more Poly. FatPolyunsaturated fat +63.8%
Contains less Sat. FatSaturated fat -25.1%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.