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Plantain raw vs. Bean raw — In-Depth Nutrition Comparison

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How are plantain raw and bean raw different?

  • Plantain raw is higher in vitamin A; however, bean raw is richer in folate, copper, iron, vitamin B1, phosphorus, fiber, selenium, magnesium, and potassium.
  • Daily need coverage for folate for bean raw is 126% higher.

Plantains, raw and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Plantain raw vs Bean 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +375.7%
Contains more CalciumCalcium +3666.7%
Contains more PotassiumPotassium +179.2%
Contains more IronIron +745%
Contains more CopperCopper +1002.5%
Contains more ZincZinc +1528.6%
Contains more PhosphorusPhosphorus +1108.8%
Contains more SeleniumSelenium +1760%

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +192.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +1271.2%
Contains more Vitamin B2Vitamin B2 +292.6%
Contains more Vitamin B3Vitamin B3 +71.1%
Contains more Vitamin B5Vitamin B5 +201.9%
Contains more Vitamin B6Vitamin B6 +58.5%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +2286.4%
Contains more CholineCholine +390.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +476.2%
Contains more ProteinProtein +1547.7%
Contains more FatsFats +232.4%
Contains more CarbsCarbs +96.1%
Contains more OtherOther +199.1%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -39.1%
Contains more Mono. FatMonounsaturated fat +615.6%
Contains more Poly. FatPolyunsaturated fat +489.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Bean raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Bean raw DV% diff.
Folate 22µg 525µg 126%
Copper 0.081mg 0.893mg 90%
Iron 0.6mg 5.07mg 56%
Vitamin B1 0.052mg 0.713mg 55%
Phosphorus 34mg 411mg 54%
Fiber 2.3g 15.5g 53%
Manganese 1.148mg 50%
Selenium 1.5µg 27.9µg 48%
Protein 1.3g 21.42g 40%
Magnesium 37mg 176mg 33%
Potassium 499mg 1393mg 26%
Zinc 0.14mg 2.28mg 19%
Starch 34.17g 14%
Vitamin B6 0.299mg 0.474mg 13%
Vitamin C 18.4mg 6.3mg 13%
Vitamin B2 0.054mg 0.212mg 12%
Vitamin B5 0.26mg 0.785mg 11%
Calories 122kcal 347kcal 11%
Calcium 3mg 113mg 11%
Carbs 31.89g 62.55g 10%
Choline 13.5mg 66.2mg 10%
Vitamin A 56µg 0µg 6%
Vitamin K 0.7µg 5.6µg 4%
Vitamin B3 0.686mg 1.174mg 3%
Polyunsaturated fat 0.069g 0.407g 2%
Fats 0.37g 1.23g 1%
Net carbs 29.59g 47.05g N/A
Sugar 15g 2.11g N/A
Sodium 4mg 12mg 0%
Vitamin E 0.14mg 0.21mg 0%
Saturated fat 0.143g 0.235g 0%
Monounsaturated fat 0.032g 0.229g 0%
Tryptophan 0.015mg 0.237mg 0%
Threonine 0.034mg 0.81mg 0%
Isoleucine 0.036mg 0.871mg 0%
Leucine 0.059mg 1.558mg 0%
Lysine 0.06mg 1.356mg 0%
Methionine 0.017mg 0.259mg 0%
Phenylalanine 0.044mg 1.095mg 0%
Valine 0.046mg 0.998mg 0%
Histidine 0.064mg 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Plantain raw
67%
Bean raw
Minerals Daily Need Coverage Score
15%
Plantain raw
131%
Bean raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 0.092g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 12.89g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.