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  6. Navy bean raw vs. Plantain raw

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

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Summary of differences between navy bean raw and plantain raw

  • Navy bean raw has more copper, vitamin B1, folate, iron, magnesium, vitamin B2, vitamin B5, and phosphorus; however, plantain raw is higher in vitamin A and vitamin B6.
  • Navy bean raw covers your daily need for copper, 31% more than plantain raw.
  • Navy bean raw has 8 times more vitamin B1 than plantain raw. While navy bean raw has 0.39mg of vitamin B1, plantain raw has only 0.052mg.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Plantains, raw.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +173%
Contains more CalciumCalcium +400%
Contains more IronIron +221.7%
Contains more CopperCopper +339.5%
Contains more ZincZinc +535.7%
Contains more PhosphorusPhosphorus +194.1%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +62.5%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +150%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +650%
Contains more Vitamin B2Vitamin B2 +298.1%
Contains more Vitamin B3Vitamin B3 +77.8%
Contains more Vitamin B5Vitamin B5 +217.3%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +56.5%
~equal in Vitamin C ~18.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Plantain raw DV% diff.
Copper 0.356mg 0.081mg 31%
Vitamin B1 0.39mg 0.052mg 28%
Folate 132µg 22µg 28%
Manganese 0.408mg 18%
Iron 1.93mg 0.6mg 17%
Magnesium 101mg 37mg 15%
Vitamin B2 0.215mg 0.054mg 12%
Vitamin B5 0.825mg 0.26mg 11%
Protein 6.15g 1.3g 10%
Phosphorus 100mg 34mg 9%
Fiber 2.3g 9%
Vitamin B6 0.191mg 0.299mg 8%
Zinc 0.89mg 0.14mg 7%
Potassium 307mg 499mg 6%
Vitamin A 0µg 56µg 6%
Carbs 13.05g 31.89g 6%
Vitamin B3 1.22mg 0.686mg 3%
Calories 67kcal 122kcal 3%
Polyunsaturated fat 0.407g 0.069g 2%
Choline 13.5mg 2%
Selenium 0.6µg 1.5µg 2%
Vitamin E 0.14mg 1%
Calcium 15mg 3mg 1%
Vitamin K 0.7µg 1%
Fats 0.7g 0.37g 1%
Vitamin C 18.8mg 18.4mg 0%
Net carbs 13.05g 29.59g N/A
Sugar 15g N/A
Sodium 13mg 4mg 0%
Saturated fat 0.085g 0.143g 0%
Monounsaturated fat 0.052g 0.032g 0%
Tryptophan 0.064mg 0.015mg 0%
Threonine 0.258mg 0.034mg 0%
Isoleucine 0.273mg 0.036mg 0%
Leucine 0.442mg 0.059mg 0%
Lysine 0.35mg 0.06mg 0%
Methionine 0.064mg 0.017mg 0%
Phenylalanine 0.31mg 0.044mg 0%
Valine 0.316mg 0.046mg 0%
Histidine 0.172mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +373.1%
Contains more FatsFats +89.2%
Contains more WaterWater +21.2%
Contains more CarbsCarbs +144.4%
Contains more OtherOther +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -40.6%
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +489.9%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.