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  6. Cranberry bean raw vs. Plantain raw

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

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What are the main differences between cranberry bean raw and plantain raw?

  • Cranberry bean raw is richer in folate, fiber, copper, vitamin B1, iron, phosphorus, zinc, magnesium, and potassium, while plantain raw is higher in vitamin A.
  • Cranberry bean raw's daily need coverage for folate is 146% higher.
  • Plantain raw has 26 times less zinc than cranberry bean raw. Cranberry bean raw has 3.63mg of zinc, while plantain raw has 0.14mg.

We used Beans, cranberry (roman), mature seeds, raw and Plantains, raw types in this comparison.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +321.6%
Contains more CalciumCalcium +4133.3%
Contains more PotassiumPotassium +166.9%
Contains more IronIron +733.3%
Contains more CopperCopper +880.2%
Contains more ZincZinc +2492.9%
Contains more PhosphorusPhosphorus +994.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +746.7%
Contains less SodiumSodium -33.3%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +1336.5%
Contains more Vitamin B2Vitamin B2 +294.4%
Contains more Vitamin B3Vitamin B3 +112.1%
Contains more Vitamin B5Vitamin B5 +187.7%
Contains more FolateFolate +2645.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.299mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Plantain raw DV% diff.
Folate 604µg 22µg 146%
Fiber 24.7g 2.3g 90%
Copper 0.794mg 0.081mg 79%
Vitamin B1 0.747mg 0.052mg 58%
Iron 5mg 0.6mg 55%
Phosphorus 372mg 34mg 48%
Protein 23.03g 1.3g 43%
Manganese 0.92mg 40%
Zinc 3.63mg 0.14mg 32%
Magnesium 156mg 37mg 28%
Potassium 1332mg 499mg 25%
Vitamin C 0mg 18.4mg 20%
Selenium 12.7µg 1.5µg 20%
Vitamin B2 0.213mg 0.054mg 12%
Calcium 127mg 3mg 12%
Calories 335kcal 122kcal 11%
Vitamin B5 0.748mg 0.26mg 10%
Carbs 60.05g 31.89g 9%
Vitamin A 0µg 56µg 6%
Vitamin B3 1.455mg 0.686mg 5%
Polyunsaturated fat 0.527g 0.069g 3%
Choline 13.5mg 2%
Fats 1.23g 0.37g 1%
Vitamin E 0.14mg 1%
Saturated fat 0.316g 0.143g 1%
Vitamin K 0.7µg 1%
Vitamin B6 0.309mg 0.299mg 1%
Net carbs 35.35g 29.59g N/A
Sugar 15g N/A
Sodium 6mg 4mg 0%
Monounsaturated fat 0.106g 0.032g 0%
Tryptophan 0.273mg 0.015mg 0%
Threonine 0.969mg 0.034mg 0%
Isoleucine 1.017mg 0.036mg 0%
Leucine 1.838mg 0.059mg 0%
Lysine 1.58mg 0.06mg 0%
Methionine 0.346mg 0.017mg 0%
Phenylalanine 1.245mg 0.044mg 0%
Valine 1.205mg 0.046mg 0%
Histidine 0.641mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +1671.5%
Contains more FatsFats +232.4%
Contains more CarbsCarbs +88.3%
Contains more OtherOther +184.5%
Contains more WaterWater +426.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +231.3%
Contains more Poly. FatPolyunsaturated fat +663.8%
Contains less Sat. FatSaturated fat -54.7%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.