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  6. Soup beans vs. Plantain raw

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

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The main differences between soup beans and plantain raw

  • Soup beans are richer in vitamin A, selenium, fiber, iron, and copper, yet plantain raw is richer in vitamin B6, vitamin C, and potassium.
  • Daily need coverage for vitamin B6 for plantain raw is 19% higher.
  • Soup beans contain 100 times more sodium than plantain raw. Soup beans contain 400mg of sodium, while plantain raw contains 4mg.
  • Plantain raw has a lower glycemic index than soup beans.

Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Plantains, raw.

Infographic

Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 +966.7%
Contains more IronIron +121.7%
Contains more CopperCopper +97.5%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +73.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +360%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +185.1%
Contains less SodiumSodium -99%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 AVitamin A +44.6%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +922.2%
Contains more Vitamin B5Vitamin B5 +550%
Contains more Vitamin B6Vitamin B6 +498%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B3 ~0.686mg

All nutrients comparison - raw data values

Nutrient Soup beans Plantain raw DV% diff.
Vitamin B6 0.05mg 0.299mg 19%
Vitamin C 1.8mg 18.4mg 18%
Sodium 400mg 4mg 17%
Manganese 0.29mg 13%
Potassium 175mg 499mg 10%
Selenium 6.9µg 1.5µg 10%
Fiber 4.6g 2.3g 9%
Iron 1.33mg 0.6mg 9%
Copper 0.16mg 0.081mg 9%
Protein 5.19g 1.3g 8%
Carbs 11.16g 31.89g 7%
Saturated fat 1.37g 0.143g 6%
Fats 3.5g 0.37g 5%
Monounsaturated fat 1.58g 0.032g 4%
Vitamin B5 0.04mg 0.26mg 4%
Phosphorus 59mg 34mg 4%
Magnesium 19mg 37mg 4%
Calcium 32mg 3mg 3%
Folate 12µg 22µg 3%
Vitamin A 81µg 56µg 3%
Zinc 0.44mg 0.14mg 3%
Cholesterol 9mg 0mg 3%
Polyunsaturated fat 0.39g 0.069g 2%
Choline 13.5mg 2%
Vitamin K 0.7µg 1%
Calories 95kcal 122kcal 1%
Vitamin B1 0.06mg 0.052mg 1%
Vitamin B12 0.03µg 0µg 1%
Vitamin E 0.14mg 1%
Net carbs 6.56g 29.59g N/A
Sugar 15g N/A
Vitamin B2 0.06mg 0.054mg 0%
Vitamin B3 0.7mg 0.686mg 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +299.2%
Contains more FatsFats +845.9%
Contains more WaterWater +20.5%
Contains more OtherOther +31%
Contains more CarbsCarbs +185.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 +4837.5%
Contains more Poly. FatPolyunsaturated fat +465.2%
Contains less Sat. FatSaturated fat -89.6%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.