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  6. Plantain raw vs. Refried beans

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

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Significant differences between plantain raw and refried beans

  • Plantain raw has more vitamin A, vitamin B6, vitamin C, and potassium; however, refried beans are richer in iron, phosphorus, selenium, fiber, and copper.
  • Plantain raw covers your daily vitamin A needs 23% more than refried beans.
  • Refried beans have 3 times less vitamin C than plantain raw. Plantain raw has 18.4mg of vitamin C, while refried beans have 6mg.
  • Plantain raw contains less sodium.

Specific food types used in this comparison are Plantains, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Plantain raw vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more PotassiumPotassium +56.4%
Contains less SodiumSodium -98.9%
Contains more CalciumCalcium +866.7%
Contains more IronIron +140%
Contains more CopperCopper +59.3%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +170.6%
Contains more SeleniumSelenium +286.7%
~equal in Magnesium ~35mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +206.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +55.6%
Contains more Vitamin B3Vitamin B3 +86.9%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B6Vitamin B6 +190.3%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B2Vitamin B2 +46.3%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +57%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Refried beans DV% diff.
Histidine 0.064mg 153mg 22%
Sodium 4mg 370mg 16%
Vitamin B6 0.299mg 0.103mg 15%
Vitamin C 18.4mg 6mg 14%
Manganese 0.289mg 13%
Iron 0.6mg 1.44mg 11%
Selenium 1.5µg 5.8µg 8%
Phosphorus 34mg 92mg 8%
Protein 1.3g 4.98g 7%
Vitamin A 56µg 0µg 6%
Fiber 2.3g 3.7g 6%
Carbs 31.89g 13.55g 6%
Copper 0.081mg 0.129mg 5%
Potassium 499mg 319mg 5%
Zinc 0.14mg 0.58mg 4%
Starch 7.43g 3%
Calcium 3mg 29mg 3%
Polyunsaturated fat 0.069g 0.543g 3%
Folate 22µg 11µg 3%
Fats 0.37g 2.01g 3%
Saturated fat 0.143g 0.631g 2%
Calories 122kcal 90kcal 2%
Vitamin B3 0.686mg 0.367mg 2%
Vitamin B2 0.054mg 0.079mg 2%
Vitamin B1 0.052mg 0.076mg 2%
Vitamin K 0.7µg 2.1µg 1%
Choline 13.5mg 21.2mg 1%
Monounsaturated fat 0.032g 0.601g 1%
Vitamin B5 0.26mg 0.189mg 1%
Net carbs 29.59g 9.85g N/A
Magnesium 37mg 35mg 0%
Sugar 15g 0.54g N/A
Vitamin E 0.14mg 0.09mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.015mg 0.065mg 0%
Threonine 0.034mg 0.231mg 0%
Isoleucine 0.036mg 0.242mg 0%
Leucine 0.059mg 0.438mg 0%
Lysine 0.06mg 0.377mg 0%
Methionine 0.017mg 0.083mg 0%
Phenylalanine 0.044mg 0.297mg 0%
Valine 0.046mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more CarbsCarbs +135.4%
Contains more ProteinProtein +283.1%
Contains more FatsFats +443.2%
Contains more WaterWater +19.1%
Contains more OtherOther +47.4%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -77.3%
Contains more Mono. FatMonounsaturated fat +1778.1%
Contains more Poly. FatPolyunsaturated fat +687%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.