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Plantain raw vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and beans?

  • Plantain raw is richer in vitamin A, vitamin C, vitamin B6, and potassium, while beans are higher in copper, fiber, zinc, phosphorus, vitamin B1, and selenium.
  • Plantain raw's daily need coverage for vitamin A is 20% higher.
  • Beans have 6 times less vitamin C than plantain raw. Plantain raw has 18.4mg of vitamin C, while beans have 3.1mg.

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

Infographic

Plantain raw vs Beans 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +68.6%
Contains more IronIron +106.9%
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%
~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.
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%
Beans
4
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%
Contains more Vitamin CVitamin C +493.5%
Contains more Vitamin AVitamin A +1020%
Contains more Vitamin B3Vitamin B3 +59.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin KVitamin K +14.3%
Contains more CholineCholine +128.1%
~equal in Vitamin E ~0.15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Plantain raw Beans DV% diff.
Vitamin C 18.4mg 3.1mg 17%
Copper 0.081mg 0.206mg 14%
Fiber 2.3g 5.5g 13%
Vitamin B6 0.299mg 0.13mg 13%
Zinc 0.14mg 1.4mg 11%
Phosphorus 34mg 104mg 10%
Vitamin B1 0.052mg 0.15mg 8%
Protein 1.3g 4.8g 7%
Vitamin A 56µg 5µg 6%
Potassium 499mg 296mg 6%
Vitamin B5 0.26mg 5%
Selenium 1.5µg 4.5µg 5%
Calcium 3mg 50mg 5%
Carbs 31.89g 20.49g 4%
Iron 0.6mg 0.29mg 4%
Choline 13.5mg 30.8mg 3%
Vitamin B3 0.686mg 0.43mg 2%
Folate 22µg 24µg 1%
Polyunsaturated fat 0.069g 0.172g 1%
Calories 122kcal 105kcal 1%
Magnesium 37mg 32mg 1%
Fats 0.37g 0.4g 0%
Net carbs 29.59g 14.99g N/A
Sugar 15g 7.78g N/A
Sodium 4mg 1mg 0%
Vitamin E 0.14mg 0.15mg 0%
Vitamin B2 0.054mg 0.06mg 0%
Vitamin K 0.7µg 0.8µg 0%
Saturated fat 0.143g 0.103g 0%
Monounsaturated fat 0.032g 0.035g 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
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
Contains more CarbsCarbs +55.6%
Contains more ProteinProtein +269.2%
Contains more WaterWater +11.2%
Contains more OtherOther +47.4%
~equal in Fats ~0.4g

Fat Type Comparison

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

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