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  6. Banana vs. Bean raw

Banana vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between bananas and bean raw

  • Bean raw has more folate, copper, iron, vitamin B1, phosphorus, fiber, selenium, manganese, magnesium, and potassium than bananas.
  • Bean raw's daily need coverage for folate is 126% more.
  • Bananas have a higher glycemic index. The glycemic index of bananas is 48, while the glycemic index of bean raw is 33.

The food varieties used in the comparison are Bananas, raw and Beans, pinto, mature seeds, raw.

Infographic

Banana vs Bean 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.
Banana
Banana
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +551.9%
Contains more CalciumCalcium +2160%
Contains more PotassiumPotassium +289.1%
Contains more IronIron +1850%
Contains more CopperCopper +1044.9%
Contains more ZincZinc +1420%
Contains more PhosphorusPhosphorus +1768.2%
Contains more ManganeseManganese +325.2%
Contains more SeleniumSelenium +2690%

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.
Banana
Banana
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin CVitamin C +38.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +2200%
Contains more Vitamin B2Vitamin B2 +190.4%
Contains more Vitamin B3Vitamin B3 +76.5%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin B6Vitamin B6 +29.2%
Contains more Vitamin KVitamin K +1020%
Contains more FolateFolate +2525%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Bean raw DV% diff.
Folate 20µg 525µg 126%
Copper 0.078mg 0.893mg 91%
Iron 0.26mg 5.07mg 60%
Vitamin B1 0.031mg 0.713mg 57%
Phosphorus 22mg 411mg 56%
Fiber 2.6g 15.5g 52%
Selenium 1µg 27.9µg 49%
Protein 1.09g 21.42g 41%
Manganese 0.27mg 1.148mg 38%
Magnesium 27mg 176mg 35%
Potassium 358mg 1393mg 30%
Zinc 0.15mg 2.28mg 19%
Calories 89kcal 347kcal 13%
Carbs 22.84g 62.55g 13%
Starch 5.38g 34.17g 12%
Calcium 5mg 113mg 11%
Vitamin B2 0.073mg 0.212mg 11%
Choline 9.8mg 66.2mg 10%
Vitamin B5 0.334mg 0.785mg 9%
Vitamin B6 0.367mg 0.474mg 8%
Fructose 4.85g 0g 6%
Vitamin K 0.5µg 5.6µg 4%
Vitamin C 8.7mg 6.3mg 3%
Vitamin B3 0.665mg 1.174mg 3%
Polyunsaturated fat 0.073g 0.407g 2%
Fats 0.33g 1.23g 1%
Vitamin E 0.1mg 0.21mg 1%
Saturated fat 0.112g 0.235g 1%
Protein per 100 calories 1.2g 6.2g N/A
Calories per 10 g protein 817kcal 162kcal N/A
Weight per 100 calories 112g 29g N/A
Net carbs 20.24g 47.05g N/A
Sugar 12.23g 2.11g N/A
Sodium 1mg 12mg 0%
Vitamin A 3µg 0µg 0%
Monounsaturated fat 0.032g 0.229g 0%
Tryptophan 0.009mg 0.237mg 0%
Threonine 0.028mg 0.81mg 0%
Isoleucine 0.028mg 0.871mg 0%
Leucine 0.068mg 1.558mg 0%
Lysine 0.05mg 1.356mg 0%
Methionine 0.008mg 0.259mg 0%
Phenylalanine 0.049mg 1.095mg 0%
Valine 0.047mg 0.998mg 0%
Histidine 0.077mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +561.2%
Contains more ProteinProtein +1865.1%
Contains more FatsFats +272.7%
Contains more CarbsCarbs +173.9%
Contains more OtherOther +318.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -52.3%
Contains more Mono. FatMonounsaturated fat +615.6%
Contains more Poly. FatPolyunsaturated fat +457.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
4
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +20.7%
Contains more GlucoseGlucose +3730.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +535.1%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.