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  6. Plantain raw vs. Beef Liver raw

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

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Important differences between plantain raw and beef Liver 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 Plantains, raw and Beef, variety meats and by-products, liver, raw.

Infographic

Plantain raw vs Beef Liver 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +59.4%
Contains less SodiumSodium -94.2%
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 SeleniumSelenium +2546.7%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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%
Contains more Vitamin CVitamin C +1315.4%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more CarbsCarbs +719.8%
Contains more ProteinProtein +1466.2%
Contains more FatsFats +881.1%
Contains more OtherOther +12.9%
~equal in Water ~70.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +1396.9%
Contains more Poly. FatPolyunsaturated fat +573.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Beef Liver 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 Plantain raw Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.081mg 9.755mg 1075%
Vitamin A 56µg 4968µg 546%
Vitamin B2 0.054mg 2.755mg 208%
Vitamin B5 0.26mg 7.173mg 138%
Cholesterol 0mg 275mg 92%
Vitamin B3 0.686mg 13.175mg 78%
Selenium 1.5µg 39.7µg 69%
Folate 22µg 290µg 67%
Vitamin B6 0.299mg 1.083mg 60%
Choline 13.5mg 333.3mg 58%
Iron 0.6mg 4.9mg 54%
Phosphorus 34mg 387mg 50%
Protein 1.3g 20.36g 38%
Zinc 0.14mg 4mg 35%
Vitamin C 18.4mg 1.3mg 19%
Manganese 0.31mg 13%
Vitamin B1 0.052mg 0.189mg 11%
Fiber 2.3g 0g 9%
Carbs 31.89g 3.89g 9%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Potassium 499mg 313mg 5%
Magnesium 37mg 18mg 5%
Saturated fat 0.143g 1.233g 5%
Fats 0.37g 3.63g 5%
Sodium 4mg 69mg 3%
Polyunsaturated fat 0.069g 0.465g 3%
Vitamin E 0.14mg 0.38mg 2%
Vitamin K 0.7µg 3.1µg 2%
Monounsaturated fat 0.032g 0.479g 1%
Calories 122kcal 135kcal 1%
Net carbs 29.59g 3.89g N/A
Calcium 3mg 5mg 0%
Sugar 15g 0g N/A
Trans fat 0g 0.17g N/A
Tryptophan 0.015mg 0.263mg 0%
Threonine 0.034mg 0.869mg 0%
Isoleucine 0.036mg 0.967mg 0%
Leucine 0.059mg 1.91mg 0%
Lysine 0.06mg 1.607mg 0%
Methionine 0.017mg 0.543mg 0%
Phenylalanine 0.044mg 1.084mg 0%
Valine 0.046mg 1.26mg 0%
Histidine 0.064mg 0.629mg 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
Plantain raw Beef Liver 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
18%
Plantain raw
855%
Beef Liver raw
Minerals Daily Need Coverage Score
15%
Plantain raw
402%
Beef Liver 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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.