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  6. Soybean raw vs. Plantain raw

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

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A recap on differences between soybean raw and plantain 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.
  • Soybean raw contains 67 times more vitamin K than plantain raw. While soybean raw contains 47µg of vitamin K, plantain raw contains only 0.7µg.
  • The glycemic index of soybean raw is lower.

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

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 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 ManganeseManganese +∞%
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 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%
Contains more Vitamin CVitamin C +206.7%
Contains more Vitamin AVitamin A +5500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +2706.9%
Contains more FatsFats +5289.2%
Contains more OtherOther +319.8%
Contains more WaterWater +664.4%
~equal in Carbs ~31.89g

Fat Type Comparison

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

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