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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 B6, Vitamin C, Vitamin A RAE, and Potassium.
  • Refried beans covers your daily Sodium needs 16% more than Plantain raw.
  • Plantain raw has 4 times less Selenium than Refried beans. Refried beans have 5.8µg of Selenium, while Plantain raw has 1.5µg.
  • Plantain raw contains less Sodium.

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.
Refried beans
Refried beans
7
:
3
Plantain raw
Plantain raw
Contains more Calcium +866.7%
Contains more Iron +140%
Contains more Phosphorus +170.6%
Contains more Zinc +314.3%
Contains more Copper +59.3%
Contains more Selenium +286.7%
Contains more Potassium +56.4%
Contains less Sodium -98.9%
Equal in Magnesium - 37
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +866.7%
Contains more Iron +140%
Contains more Phosphorus +170.6%
Contains more Zinc +314.3%
Contains more Copper +59.3%
Contains more Selenium +286.7%
Contains more Potassium +56.4%
Contains less Sodium -98.9%
Equal in Magnesium - 37

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.
Refried beans
Refried beans
3
:
7
Plantain raw
Plantain raw
Contains more Vitamin B1 +46.2%
Contains more Vitamin B2 +46.3%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +55.6%
Contains more Vitamin C +206.7%
Contains more Vitamin B3 +86.9%
Contains more Vitamin B5 +37.6%
Contains more Vitamin B6 +190.3%
Contains more Folate +100%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin B1 +46.2%
Contains more Vitamin B2 +46.3%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +55.6%
Contains more Vitamin C +206.7%
Contains more Vitamin B3 +86.9%
Contains more Vitamin B5 +37.6%
Contains more Vitamin B6 +190.3%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
4
:
1
Plantain raw
Plantain raw
Contains more Protein +283.1%
Contains more Fats +443.2%
Contains more Water +19.1%
Contains more Other +47.4%
Contains more Carbs +135.4%
Refried beans
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
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +283.1%
Contains more Fats +443.2%
Contains more Water +19.1%
Contains more Other +47.4%
Contains more Carbs +135.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
2
:
1
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +1778.1%
Contains more Polyunsaturated fat +687%
Contains less Saturated Fat -77.3%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +1778.1%
Contains more Polyunsaturated fat +687%
Contains less Saturated Fat -77.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Plantain raw
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Refried beans Plantain raw Opinion
Net carbs 9.85g 29.59g Plantain raw
Protein 4.98g 1.3g Refried beans
Fats 2.01g 0.37g Refried beans
Carbs 13.55g 31.89g Plantain raw
Calories 90kcal 122kcal Plantain raw
Starch 7.43g Refried beans
Sugar 0.54g 15g Refried beans
Fiber 3.7g 2.3g Refried beans
Calcium 29mg 3mg Refried beans
Iron 1.44mg 0.6mg Refried beans
Magnesium 35mg 37mg Plantain raw
Phosphorus 92mg 34mg Refried beans
Potassium 319mg 499mg Plantain raw
Sodium 370mg 4mg Plantain raw
Zinc 0.58mg 0.14mg Refried beans
Copper 0.129mg 0.081mg Refried beans
Manganese 0.289mg Refried beans
Selenium 5.8µg 1.5µg Refried beans
Vitamin A 0IU 1127IU Plantain raw
Vitamin A RAE 0µg 56µg Plantain raw
Vitamin E 0.09mg 0.14mg Plantain raw
Vitamin C 6mg 18.4mg Plantain raw
Vitamin B1 0.076mg 0.052mg Refried beans
Vitamin B2 0.079mg 0.054mg Refried beans
Vitamin B3 0.367mg 0.686mg Plantain raw
Vitamin B5 0.189mg 0.26mg Plantain raw
Vitamin B6 0.103mg 0.299mg Plantain raw
Folate 11µg 22µg Plantain raw
Vitamin K 2.1µg 0.7µg Refried beans
Tryptophan 0.065mg 0.015mg Refried beans
Threonine 0.231mg 0.034mg Refried beans
Isoleucine 0.242mg 0.036mg Refried beans
Leucine 0.438mg 0.059mg Refried beans
Lysine 0.377mg 0.06mg Refried beans
Methionine 0.083mg 0.017mg Refried beans
Phenylalanine 0.297mg 0.044mg Refried beans
Valine 0.287mg 0.046mg Refried beans
Histidine 153mg 0.064mg Refried beans
Trans Fat 0.016g 0g Plantain raw
Saturated Fat 0.631g 0.143g Plantain raw
Monounsaturated Fat 0.601g 0.032g Refried beans
Polyunsaturated fat 0.543g 0.069g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Refried beans
23%
Plantain raw
Minerals Daily Need Coverage Score
33%
Refried beans
15%
Plantain raw

Comparison summary

Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 14.46g)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 0.488g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.