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  6. Bean raw vs. Banana

Bean raw vs. Banana — In-Depth Nutrition Comparison

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Important differences between bean raw and bananas

  • 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.
  • Bean raw contains 28 times more selenium than bananas. Bean raw contains 27.9µg of selenium, while bananas contain 1µg.
  • 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 Beans, pinto, mature seeds, raw and Bananas, raw.

Infographic

Bean raw vs Banana 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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%
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%
Contains less SodiumSodium -91.7%

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 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%
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%
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%
Contains more Vitamin CVitamin C +38.1%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +535.1%
Contains more SucroseSucrose +20.7%
Contains more GlucoseGlucose +3730.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.