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  6. Plantain raw vs. Broad bean raw

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

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Significant differences between plantain raw and broad bean raw

  • Plantain raw has more vitamin C, vitamin A, and vitamin B6; however, broad bean raw is richer in copper, vitamin K, folate, fiber, vitamin B2, phosphorus, and iron.
  • Broad bean raw covers your daily copper needs 36% more than plantain raw.
  • Broad bean raw has 5 times less vitamin C than plantain raw. Plantain raw has 18.4mg of vitamin C, while broad bean raw has 3.7mg.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of plantain raw is 37.

Specific food types used in this comparison are Plantains, raw and Beans, fava, in pod, raw.

Infographic

Plantain raw vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +12.1%
Contains more PotassiumPotassium +50.3%
Contains less SodiumSodium -84%
Contains more SeleniumSelenium +87.5%
Contains more CalciumCalcium +1133.3%
Contains more IronIron +158.3%
Contains more CopperCopper +396.3%
Contains more ZincZinc +614.3%
Contains more PhosphorusPhosphorus +279.4%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +397.3%
Contains more Vitamin AVitamin A +229.4%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +728.6%
Contains more Vitamin B1Vitamin B1 +155.8%
Contains more Vitamin B2Vitamin B2 +437%
Contains more Vitamin B3Vitamin B3 +227.8%
Contains more Vitamin KVitamin K +5742.9%
Contains more FolateFolate +572.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Broad bean raw DV% diff.
Copper 0.081mg 0.402mg 36%
Vitamin K 0.7µg 40.9µg 34%
Folate 22µg 148µg 32%
Manganese 0.661mg 29%
Fiber 2.3g 7.5g 21%
Vitamin B2 0.054mg 0.29mg 18%
Vitamin C 18.4mg 3.7mg 16%
Vitamin B6 0.299mg 0.104mg 15%
Phosphorus 34mg 129mg 14%
Protein 1.3g 7.92g 13%
Iron 0.6mg 1.55mg 12%
Vitamin B3 0.686mg 2.249mg 10%
Zinc 0.14mg 1mg 8%
Vitamin E 0.14mg 1.16mg 7%
Vitamin B1 0.052mg 0.133mg 7%
Potassium 499mg 332mg 5%
Carbs 31.89g 17.63g 5%
Vitamin A 56µg 17µg 4%
Calcium 3mg 37mg 3%
Choline 13.5mg 2%
Polyunsaturated fat 0.069g 0.342g 2%
Calories 122kcal 88kcal 2%
Selenium 1.5µg 0.8µg 1%
Vitamin B5 0.26mg 0.225mg 1%
Sodium 4mg 25mg 1%
Magnesium 37mg 33mg 1%
Fats 0.37g 0.73g 1%
Net carbs 29.59g 10.13g N/A
Sugar 15g 9.21g N/A
Saturated fat 0.143g 0.118g 0%
Monounsaturated fat 0.032g 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more CarbsCarbs +80.9%
Contains more ProteinProtein +509.2%
Contains more FatsFats +97.3%
Contains more WaterWater +11.2%
~equal in Other ~1.12g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -17.5%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +395.7%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.