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  6. Plantain raw vs. Green beans

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

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Significant differences between plantain raw and green beans

  • Plantain raw has more vitamin B6, potassium, vitamin A, and vitamin C; however, green beans are richer in vitamin K.
  • Green beans cover your daily vitamin K needs 39% more than plantain raw.
  • Green beans have 5 times less vitamin B6 than plantain raw. Plantain raw has 0.299mg of vitamin B6, while green beans have 0.056mg.
  • 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 Plantains, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Plantain raw vs Green 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%
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%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +241.8%
Contains more CopperCopper +42.1%
Contains more PhosphorusPhosphorus +17.2%
Contains more SeleniumSelenium +650%
Contains more CalciumCalcium +1366.7%
Contains more ZincZinc +78.6%
Contains less SodiumSodium -75%
~equal in Iron ~0.65mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Green beans DV% diff.
Vitamin K 0.7µg 47.9µg 39%
Vitamin B6 0.299mg 0.056mg 19%
Manganese 0.285mg 12%
Vitamin C 18.4mg 9.7mg 10%
Potassium 499mg 146mg 10%
Carbs 31.89g 7.88g 8%
Magnesium 37mg 18mg 5%
Calories 122kcal 35kcal 4%
Calcium 3mg 44mg 4%
Vitamin B5 0.26mg 0.074mg 4%
Fiber 2.3g 3.2g 4%
Vitamin A 56µg 32µg 3%
Folate 22µg 33µg 3%
Copper 0.081mg 0.057mg 3%
Vitamin B2 0.054mg 0.097mg 3%
Selenium 1.5µg 0.2µg 2%
Vitamin B1 0.052mg 0.074mg 2%
Vitamin E 0.14mg 0.46mg 2%
Polyunsaturated fat 0.069g 0.145g 1%
Phosphorus 34mg 29mg 1%
Protein 1.3g 1.89g 1%
Zinc 0.14mg 0.25mg 1%
Iron 0.6mg 0.65mg 1%
Choline 13.5mg 16.9mg 1%
Fats 0.37g 0.28g 0%
Net carbs 29.59g 4.68g N/A
Sugar 15g 3.63g N/A
Sodium 4mg 1mg 0%
Vitamin B3 0.686mg 0.614mg 0%
Saturated fat 0.143g 0.064g 0%
Monounsaturated fat 0.032g 0.011g 0%
Tryptophan 0.015mg 0.02mg 0%
Threonine 0.034mg 0.082mg 0%
Isoleucine 0.036mg 0.069mg 0%
Leucine 0.059mg 0.116mg 0%
Lysine 0.06mg 0.091mg 0%
Methionine 0.017mg 0.023mg 0%
Phenylalanine 0.044mg 0.069mg 0%
Valine 0.046mg 0.093mg 0%
Histidine 0.064mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more FatsFats +32.1%
Contains more CarbsCarbs +304.7%
Contains more OtherOther +58.9%
Contains more ProteinProtein +45.4%
Contains more WaterWater +36.7%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +190.9%
Contains less Sat. FatSaturated fat -55.2%
Contains more Poly. FatPolyunsaturated fat +110.1%

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