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  6. Plantain raw vs. Liver

Plantain raw vs. Liver — In-Depth Nutrition Comparison

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How are plantain raw and liver different?

  • Liver is higher than plantain raw in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3.
  • Liver covers your daily need for vitamin B12, 778% more than plantain raw.
  • Plantain raw has a higher glycemic index (37) than liver (0).

Plantains, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised types were used in this article.

Infographic

Plantain raw vs Liver 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%
Liver
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +164.3%
Contains more PotassiumPotassium +232.7%
Contains less SodiumSodium -91.8%
Contains more CalciumCalcium +233.3%
Contains more IronIron +2886.7%
Contains more CopperCopper +682.7%
Contains more ZincZinc +4700%
Contains more PhosphorusPhosphorus +608.8%
Contains more SeleniumSelenium +4400%

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%
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +28.3%
Contains more Vitamin AVitamin A +9551.8%
Contains more Vitamin B1Vitamin B1 +396.2%
Contains more Vitamin B2Vitamin B2 +3966.7%
Contains more Vitamin B3Vitamin B3 +1129.6%
Contains more Vitamin B5Vitamin B5 +1736.2%
Contains more Vitamin B6Vitamin B6 +90.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +640.9%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Plantain raw Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 56µg 5405µg 594%
Iron 0.6mg 17.92mg 217%
Vitamin B2 0.054mg 2.196mg 165%
Selenium 1.5µg 67.5µg 120%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.26mg 4.774mg 90%
Copper 0.081mg 0.634mg 61%
Zinc 0.14mg 6.72mg 60%
Protein 1.3g 26.02g 49%
Vitamin B3 0.686mg 8.435mg 48%
Folate 22µg 163µg 35%
Phosphorus 34mg 241mg 30%
Vitamin B6 0.299mg 0.57mg 21%
Vitamin B1 0.052mg 0.258mg 17%
Manganese 0.3mg 13%
Potassium 499mg 150mg 10%
Fiber 2.3g 0g 9%
Carbs 31.89g 3.76g 9%
Polyunsaturated fat 0.069g 1.05g 7%
Vitamin C 18.4mg 23.6mg 6%
Fats 0.37g 4.4g 6%
Saturated fat 0.143g 1.41g 6%
Magnesium 37mg 14mg 5%
Choline 13.5mg 2%
Calories 122kcal 165kcal 2%
Sodium 4mg 49mg 2%
Vitamin E 0.14mg 1%
Vitamin K 0.7µg 1%
Calcium 3mg 10mg 1%
Monounsaturated fat 0.032g 0.63g 1%
Net carbs 29.59g 3.76g N/A
Sugar 15g N/A
Tryptophan 0.015mg 0.366mg 0%
Threonine 0.034mg 1.107mg 0%
Isoleucine 0.036mg 1.32mg 0%
Leucine 0.059mg 2.319mg 0%
Lysine 0.06mg 2.007mg 0%
Methionine 0.017mg 0.645mg 0%
Phenylalanine 0.044mg 1.274mg 0%
Valine 0.046mg 1.607mg 0%
Histidine 0.064mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

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
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +748.1%
Contains more ProteinProtein +1901.5%
Contains more FatsFats +1089.2%
Contains more OtherOther +29.3%
~equal in Water ~64.32g

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +1868.8%
Contains more Poly. FatPolyunsaturated fat +1421.7%

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.