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  6. Plantain raw vs. Garlic

Plantain raw vs. Garlic — In-Depth Nutrition Comparison

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Important differences between plantain raw and garlic

  • Plantain raw has more vitamin A; however, garlic has more vitamin B6, copper, selenium, calcium, phosphorus, vitamin C, iron, vitamin B1, and zinc.
  • Garlic's daily need coverage for vitamin B6 is 72% more.
  • Plantain raw has 125 times more vitamin A than garlic. Plantain raw has 1127IU of vitamin A, while garlic has 9IU.

The food varieties used in the comparison are Plantains, raw and Garlic, raw.

Infographic

Plantain raw vs Garlic 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%
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +24.4%
Contains less SodiumSodium -76.5%
Contains more CalciumCalcium +5933.3%
Contains more IronIron +183.3%
Contains more CopperCopper +269.1%
Contains more ZincZinc +728.6%
Contains more PhosphorusPhosphorus +350%
Contains more SeleniumSelenium +846.7%

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%
Garlic
Garlic
7
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more FolateFolate +633.3%
Contains more Vitamin CVitamin C +69.6%
Contains more Vitamin B1Vitamin B1 +284.6%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more Vitamin B5Vitamin B5 +129.2%
Contains more Vitamin B6Vitamin B6 +313%
Contains more Vitamin KVitamin K +142.9%
Contains more CholineCholine +71.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Garlic DV% diff.
Manganese 1.672mg 73%
Vitamin B6 0.299mg 1.235mg 72%
Copper 0.081mg 0.299mg 24%
Selenium 1.5µg 14.2µg 23%
Calcium 3mg 181mg 18%
Phosphorus 34mg 153mg 17%
Iron 0.6mg 1.7mg 14%
Vitamin C 18.4mg 31.2mg 14%
Vitamin B1 0.052mg 0.2mg 12%
Protein 1.3g 6.36g 10%
Zinc 0.14mg 1.16mg 9%
Vitamin B5 0.26mg 0.596mg 7%
Vitamin A 56µg 0µg 6%
Folate 22µg 3µg 5%
Vitamin B2 0.054mg 0.11mg 4%
Potassium 499mg 401mg 3%
Magnesium 37mg 25mg 3%
Choline 13.5mg 23.2mg 2%
Polyunsaturated fat 0.069g 0.249g 1%
Vitamin K 0.7µg 1.7µg 1%
Calories 122kcal 149kcal 1%
Sodium 4mg 17mg 1%
Fiber 2.3g 2.1g 1%
Fats 0.37g 0.5g 0%
Net carbs 29.59g 30.96g N/A
Carbs 31.89g 33.06g 0%
Sugar 15g 1g N/A
Vitamin E 0.14mg 0.08mg 0%
Vitamin B3 0.686mg 0.7mg 0%
Saturated fat 0.143g 0.089g 0%
Monounsaturated fat 0.032g 0.011g 0%
Tryptophan 0.015mg 0.066mg 0%
Threonine 0.034mg 0.157mg 0%
Isoleucine 0.036mg 0.217mg 0%
Leucine 0.059mg 0.308mg 0%
Lysine 0.06mg 0.273mg 0%
Methionine 0.017mg 0.076mg 0%
Phenylalanine 0.044mg 0.183mg 0%
Valine 0.046mg 0.291mg 0%
Histidine 0.064mg 0.113mg 0%

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
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +11.4%
Contains more ProteinProtein +389.2%
Contains more FatsFats +35.1%
Contains more OtherOther +29.3%
~equal in Carbs ~33.06g

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
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +190.9%
Contains less Sat. FatSaturated fat -37.8%
Contains more Poly. FatPolyunsaturated fat +260.9%

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.