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  6. Plantain raw vs. Winged bean

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

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What are the main differences between plantain raw and winged bean?

  • Plantain raw is richer in vitamin A, vitamin C, and vitamin B6, while winged bean is higher in copper, vitamin B1, iron, zinc, vitamin B2, and vitamin B3.
  • Winged bean's daily need coverage for copper is 145% higher.

We used Plantains, raw and Winged bean tuber, raw types in this comparison.

Infographic

Plantain raw vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +54.2%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +114.3%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +17.4%
Contains more IronIron +233.3%
Contains more CopperCopper +1611.1%
Contains more ZincZinc +892.9%
Contains more PhosphorusPhosphorus +32.4%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more Vitamin B6Vitamin B6 +298.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +628.8%
Contains more Vitamin B2Vitamin B2 +175.9%
Contains more Vitamin B3Vitamin B3 +139.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Winged bean DV% diff.
Copper 0.081mg 1.386mg 145%
Vitamin B1 0.052mg 0.379mg 27%
Manganese 0.532mg 23%
Protein 1.3g 11.6g 21%
Vitamin C 18.4mg 0mg 20%
Iron 0.6mg 2mg 18%
Vitamin B6 0.299mg 0.075mg 17%
Zinc 0.14mg 1.39mg 11%
Fiber 2.3g 9%
Vitamin B2 0.054mg 0.149mg 7%
Vitamin B3 0.686mg 1.64mg 6%
Vitamin A 56µg 0µg 6%
Potassium 499mg 586mg 3%
Calcium 3mg 30mg 3%
Magnesium 37mg 24mg 3%
Vitamin B5 0.26mg 0.116mg 3%
Phosphorus 34mg 45mg 2%
Choline 13.5mg 2%
Folate 22µg 19µg 1%
Vitamin K 0.7µg 1%
Monounsaturated fat 0.032g 0.234g 1%
Polyunsaturated fat 0.069g 0.174g 1%
Calories 122kcal 148kcal 1%
Selenium 1.5µg 0.7µg 1%
Vitamin E 0.14mg 1%
Sodium 4mg 35mg 1%
Carbs 31.89g 28.1g 1%
Fats 0.37g 0.9g 1%
Net carbs 29.59g 28.1g N/A
Sugar 15g N/A
Saturated fat 0.143g 0.222g 0%
Tryptophan 0.015mg 0.252mg 0%
Threonine 0.034mg 0.451mg 0%
Isoleucine 0.036mg 0.425mg 0%
Leucine 0.059mg 0.64mg 0%
Lysine 0.06mg 0.592mg 0%
Methionine 0.017mg 0.143mg 0%
Phenylalanine 0.044mg 0.451mg 0%
Valine 0.046mg 0.599mg 0%
Histidine 0.064mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more CarbsCarbs +13.5%
Contains more WaterWater +13.7%
Contains more ProteinProtein +792.3%
Contains more FatsFats +143.2%
Contains more OtherOther +72.4%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -35.6%
Contains more Mono. FatMonounsaturated fat +631.3%
Contains more Poly. FatPolyunsaturated fat +152.2%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.