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  6. Refried beans vs. Plantain raw

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

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Significant differences between refried beans and plantain raw

  • Refried beans have more iron, phosphorus, selenium, fiber, and copper; however, plantain raw is richer in vitamin A, vitamin B6, vitamin C, and potassium.
  • Plantain raw covers your daily vitamin A needs 23% more than refried beans.
  • Plantain raw has 93 times less sodium than refried beans. Refried beans have 370mg of sodium, while plantain raw has 4mg.

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

Infographic

Refried beans vs Plantain 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +286.7%
Contains more PotassiumPotassium +56.4%
Contains less SodiumSodium -98.9%
~equal in Magnesium ~37mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B2Vitamin B2 +46.3%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +57%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Plantain raw DV% diff.
Histidine 153mg 0.064mg 22%
Sodium 370mg 4mg 16%
Vitamin B6 0.103mg 0.299mg 15%
Vitamin C 6mg 18.4mg 14%
Manganese 0.289mg 13%
Iron 1.44mg 0.6mg 11%
Selenium 5.8µg 1.5µg 8%
Phosphorus 92mg 34mg 8%
Protein 4.98g 1.3g 7%
Vitamin A 0µg 56µg 6%
Fiber 3.7g 2.3g 6%
Carbs 13.55g 31.89g 6%
Copper 0.129mg 0.081mg 5%
Potassium 319mg 499mg 5%
Zinc 0.58mg 0.14mg 4%
Starch 7.43g 3%
Calcium 29mg 3mg 3%
Polyunsaturated fat 0.543g 0.069g 3%
Folate 11µg 22µg 3%
Fats 2.01g 0.37g 3%
Saturated fat 0.631g 0.143g 2%
Calories 90kcal 122kcal 2%
Vitamin B3 0.367mg 0.686mg 2%
Vitamin B2 0.079mg 0.054mg 2%
Vitamin B1 0.076mg 0.052mg 2%
Vitamin K 2.1µg 0.7µg 1%
Choline 21.2mg 13.5mg 1%
Monounsaturated fat 0.601g 0.032g 1%
Vitamin B5 0.189mg 0.26mg 1%
Net carbs 9.85g 29.59g N/A
Magnesium 35mg 37mg 0%
Sugar 0.54g 15g N/A
Vitamin E 0.09mg 0.14mg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.015mg 0%
Threonine 0.231mg 0.034mg 0%
Isoleucine 0.242mg 0.036mg 0%
Leucine 0.438mg 0.059mg 0%
Lysine 0.377mg 0.06mg 0%
Methionine 0.083mg 0.017mg 0%
Phenylalanine 0.297mg 0.044mg 0%
Valine 0.287mg 0.046mg 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
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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +283.1%
Contains more FatsFats +443.2%
Contains more WaterWater +19.1%
Contains more OtherOther +47.4%
Contains more CarbsCarbs +135.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +1778.1%
Contains more Poly. FatPolyunsaturated fat +687%
Contains less Sat. FatSaturated fat -77.3%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.