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  6. Green beans vs. Plantain raw

Green beans vs. Plantain raw — In-Depth Nutrition Comparison

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Significant differences between green beans and plantain raw

  • Green beans have more vitamin K; however, plantain raw is richer in vitamin B6, potassium, vitamin A, and vitamin C.
  • Green beans cover your daily vitamin K needs 39% more than plantain raw.
  • Plantain raw has 15 times less calcium than green beans. Green beans have 44mg of calcium, while plantain raw has 3mg.
  • Green beans contain less sugar.
  • Plantain raw has a higher glycemic index. The glycemic index of plantain raw is 37, while the glycemic index of green beans is 20.

Specific food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Plantains, raw.

Infographic

Green 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +1366.7%
Contains more ZincZinc +78.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +241.8%
Contains more CopperCopper +42.1%
Contains more PhosphorusPhosphorus +17.2%
Contains more SeleniumSelenium +650%
~equal in Iron ~0.6mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 EVitamin E +228.6%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +79.6%
Contains more Vitamin KVitamin K +6742.9%
Contains more FolateFolate +50%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +89.7%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B3Vitamin B3 +11.7%
Contains more Vitamin B5Vitamin B5 +251.4%
Contains more Vitamin B6Vitamin B6 +433.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Plantain raw DV% diff.
Vitamin K 47.9µg 0.7µg 39%
Vitamin B6 0.056mg 0.299mg 19%
Manganese 0.285mg 12%
Vitamin C 9.7mg 18.4mg 10%
Potassium 146mg 499mg 10%
Carbs 7.88g 31.89g 8%
Magnesium 18mg 37mg 5%
Calories 35kcal 122kcal 4%
Calcium 44mg 3mg 4%
Vitamin B5 0.074mg 0.26mg 4%
Fiber 3.2g 2.3g 4%
Vitamin A 32µg 56µg 3%
Folate 33µg 22µg 3%
Copper 0.057mg 0.081mg 3%
Vitamin B2 0.097mg 0.054mg 3%
Selenium 0.2µg 1.5µg 2%
Vitamin B1 0.074mg 0.052mg 2%
Vitamin E 0.46mg 0.14mg 2%
Polyunsaturated fat 0.145g 0.069g 1%
Phosphorus 29mg 34mg 1%
Protein 1.89g 1.3g 1%
Zinc 0.25mg 0.14mg 1%
Iron 0.65mg 0.6mg 1%
Choline 16.9mg 13.5mg 1%
Fats 0.28g 0.37g 0%
Net carbs 4.68g 29.59g N/A
Sugar 3.63g 15g N/A
Sodium 1mg 4mg 0%
Vitamin B3 0.614mg 0.686mg 0%
Saturated fat 0.064g 0.143g 0%
Monounsaturated fat 0.011g 0.032g 0%
Tryptophan 0.02mg 0.015mg 0%
Threonine 0.082mg 0.034mg 0%
Isoleucine 0.069mg 0.036mg 0%
Leucine 0.116mg 0.059mg 0%
Lysine 0.091mg 0.06mg 0%
Methionine 0.023mg 0.017mg 0%
Phenylalanine 0.069mg 0.044mg 0%
Valine 0.093mg 0.046mg 0%
Histidine 0.035mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +45.4%
Contains more WaterWater +36.7%
Contains more FatsFats +32.1%
Contains more CarbsCarbs +304.7%
Contains more OtherOther +58.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -55.2%
Contains more Poly. FatPolyunsaturated fat +110.1%
Contains more Mono. FatMonounsaturated fat +190.9%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.