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  6. Beef Liver raw vs. Plantain raw

Beef Liver raw vs. Plantain raw — In-Depth Nutrition Comparison

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Important differences between beef Liver raw and plantain raw

  • Plantain raw has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, selenium, folate, and vitamin B6.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.

The food varieties used in the comparison are Beef, variety meats and by-products, liver, raw and Plantains, raw.

Infographic

Beef Liver 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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
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 +66.7%
Contains more IronIron +716.7%
Contains more CopperCopper +11943.2%
Contains more ZincZinc +2757.1%
Contains more PhosphorusPhosphorus +1038.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2546.7%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +59.4%
Contains less SodiumSodium -94.2%

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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
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 +8771.4%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +263.5%
Contains more Vitamin B2Vitamin B2 +5001.9%
Contains more Vitamin B3Vitamin B3 +1820.6%
Contains more Vitamin B5Vitamin B5 +2658.8%
Contains more Vitamin B6Vitamin B6 +262.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +342.9%
Contains more FolateFolate +1218.2%
Contains more CholineCholine +2368.9%
Contains more Vitamin CVitamin C +1315.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 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 +1466.2%
Contains more FatsFats +881.1%
Contains more OtherOther +12.9%
Contains more CarbsCarbs +719.8%
~equal in Water ~65.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 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 +1396.9%
Contains more Poly. FatPolyunsaturated fat +573.9%
Contains less Sat. FatSaturated fat -88.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Liver raw Plantain raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beef Liver raw Plantain raw DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.081mg 1075%
Vitamin A 4968µg 56µg 546%
Vitamin B2 2.755mg 0.054mg 208%
Vitamin B5 7.173mg 0.26mg 138%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.686mg 78%
Selenium 39.7µg 1.5µg 69%
Folate 290µg 22µg 67%
Vitamin B6 1.083mg 0.299mg 60%
Choline 333.3mg 13.5mg 58%
Iron 4.9mg 0.6mg 54%
Phosphorus 387mg 34mg 50%
Protein 20.36g 1.3g 38%
Zinc 4mg 0.14mg 35%
Vitamin C 1.3mg 18.4mg 19%
Manganese 0.31mg 13%
Vitamin B1 0.189mg 0.052mg 11%
Fiber 0g 2.3g 9%
Carbs 3.89g 31.89g 9%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Potassium 313mg 499mg 5%
Magnesium 18mg 37mg 5%
Saturated fat 1.233g 0.143g 5%
Fats 3.63g 0.37g 5%
Sodium 69mg 4mg 3%
Polyunsaturated fat 0.465g 0.069g 3%
Vitamin E 0.38mg 0.14mg 2%
Vitamin K 3.1µg 0.7µg 2%
Monounsaturated fat 0.479g 0.032g 1%
Calories 135kcal 122kcal 1%
Net carbs 3.89g 29.59g N/A
Calcium 5mg 3mg 0%
Sugar 0g 15g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.015mg 0%
Threonine 0.869mg 0.034mg 0%
Isoleucine 0.967mg 0.036mg 0%
Leucine 1.91mg 0.059mg 0%
Lysine 1.607mg 0.06mg 0%
Methionine 0.543mg 0.017mg 0%
Phenylalanine 1.084mg 0.044mg 0%
Valine 1.26mg 0.046mg 0%
Histidine 0.629mg 0.064mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
855%
Beef Liver raw
18%
Plantain raw
Minerals Daily Need Coverage Score
402%
Beef Liver raw
15%
Plantain raw

Comparison summary

Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 1.09g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 15g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.