Plantains vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Beans, cannellini, dry is higher in more vitamins & minerals
Calories (kcal)
Plantains —
Beans —
Protein (g)
Plantains 1.16
Beans 21.6
Carbs (g)
Plantains 31.0
Beans 59.8
Fat (g)
Plantains 0.893
Beans 2.20
Fiber (g)
Plantains 2.13
Beans —
Quick answers
Which has more protein?
Beans, cannellini, dry — 21.6g vs 1.16g per 100g.
Which is more nutrient-dense?
Beans, cannellini, dry scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Plantains | Beans | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 66.1 g | 12.3 g | +437% |
| Protein | 1.16 g | 21.6 g | -95% |
| Total lipid (fat) | 0.893 g | 2.20 g | -59% |
| Carbohydrate, by difference | 31.0 g | 59.8 g | -48% |
| Fiber, total dietary | 2.13 g | — | |
| Sugars, Total | 14.2 g | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 20.1 mg | — | |
| Riboflavin (Vitamin B2) | 0.100 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.189 mg | — | |
| Minerals | |||
| Calcium, Ca | 3.83 mg | 143 mg | -97% |
| Iron, Fe | 0.319 mg | 6.67 mg | -95% |
| Magnesium, Mg | 33.9 mg | 154 mg | -78% |
| Phosphorus, P | 30.1 mg | 412 mg | -93% |
| Potassium, K | 396 mg | 1424 mg | -72% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 0.147 mg | 2.72 mg | -95% |
| Copper, Cu | 0.100 mg | 0.742 mg | -86% |
| Manganese, Mn | 0.205 mg | 1.78 mg | -89% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 136 kcal | 345 kcal | -60% |
| Energy (Atwater Specific Factors) | 123 kcal | 337 kcal | -64% |
| Nitrogen | 0.185 g | 3.45 g | -95% |
| Ash | 0.938 g | 4.14 g | -77% |
| Sucrose | 0 g | — | |
| Glucose | 7.06 g | — | |
| Fructose | 7.18 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 13.6 g | 29.9 g | -54% |
| Resistant starch | 12.0 g | 33.0 g | -64% |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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