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  6. Plantain raw vs. Soybean raw

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

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A recap on differences between plantain raw and soybean raw

  • Soybean raw is higher than plantain raw in iron, copper, phosphorus, folate, vitamin B1, vitamin B2, magnesium, zinc, vitamin K, and potassium.
  • Soybean raw covers your daily iron needs 189% more than plantain raw.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Plantains, raw and Soybeans, mature seeds, raw.

Infographic

Plantain raw vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +656.8%
Contains more CalciumCalcium +9133.3%
Contains more PotassiumPotassium +260.1%
Contains more IronIron +2516.7%
Contains more CopperCopper +1946.9%
Contains more ZincZinc +3392.9%
Contains more PhosphorusPhosphorus +1970.6%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +1086.7%

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +206.7%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin EVitamin E +507.1%
Contains more Vitamin B1Vitamin B1 +1580.8%
Contains more Vitamin B2Vitamin B2 +1511.1%
Contains more Vitamin B3Vitamin B3 +136.6%
Contains more Vitamin B5Vitamin B5 +205%
Contains more Vitamin B6Vitamin B6 +26.1%
Contains more Vitamin KVitamin K +6614.3%
Contains more FolateFolate +1604.5%
Contains more CholineCholine +758.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Soybean raw DV% diff.
Iron 0.6mg 15.7mg 189%
Copper 0.081mg 1.658mg 175%
Manganese 2.517mg 109%
Phosphorus 34mg 704mg 96%
Folate 22µg 375µg 88%
Polyunsaturated fat 0.069g 11.255g 75%
Protein 1.3g 36.49g 70%
Vitamin B1 0.052mg 0.874mg 69%
Vitamin B2 0.054mg 0.87mg 63%
Magnesium 37mg 280mg 58%
Zinc 0.14mg 4.89mg 43%
Vitamin K 0.7µg 47µg 39%
Potassium 499mg 1797mg 38%
Fats 0.37g 19.94g 30%
Selenium 1.5µg 17.8µg 30%
Fiber 2.3g 9.3g 28%
Calcium 3mg 277mg 27%
Choline 13.5mg 115.9mg 19%
Calories 122kcal 446kcal 16%
Vitamin C 18.4mg 6mg 14%
Saturated fat 0.143g 2.884g 12%
Monounsaturated fat 0.032g 4.404g 11%
Vitamin B5 0.26mg 0.793mg 11%
Vitamin B3 0.686mg 1.623mg 6%
Vitamin B6 0.299mg 0.377mg 6%
Vitamin A 56µg 1µg 6%
Vitamin E 0.14mg 0.85mg 5%
Carbs 31.89g 30.16g 1%
Net carbs 29.59g 20.86g N/A
Sugar 15g 7.33g N/A
Sodium 4mg 2mg 0%
Tryptophan 0.015mg 0.591mg 0%
Threonine 0.034mg 1.766mg 0%
Isoleucine 0.036mg 1.971mg 0%
Leucine 0.059mg 3.309mg 0%
Lysine 0.06mg 2.706mg 0%
Methionine 0.017mg 0.547mg 0%
Phenylalanine 0.044mg 2.122mg 0%
Valine 0.046mg 2.029mg 0%
Histidine 0.064mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +664.4%
Contains more ProteinProtein +2706.9%
Contains more FatsFats +5289.2%
Contains more OtherOther +319.8%
~equal in Carbs ~30.16g

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +13662.5%
Contains more Poly. FatPolyunsaturated fat +16211.6%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.