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  6. Garlic vs. Plantain raw

Garlic vs. Plantain raw — In-Depth Nutrition Comparison

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Important differences between garlic and plantain raw

  • Garlic has more vitamin B6, copper, selenium, calcium, phosphorus, vitamin C, iron, vitamin B1, and zinc; however, plantain raw has more vitamin A.
  • Garlic's daily need coverage for vitamin B6 is 72% more.
  • Garlic has 60 times more calcium than plantain raw. Garlic has 181mg of calcium, while plantain raw has 3mg.

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

Infographic

Garlic 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.
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%
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 +5933.3%
Contains more IronIron +183.3%
Contains more CopperCopper +269.1%
Contains more ZincZinc +728.6%
Contains more PhosphorusPhosphorus +350%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +846.7%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +24.4%
Contains less SodiumSodium -76.5%

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.
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%
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 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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more FolateFolate +633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.686mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +389.2%
Contains more FatsFats +35.1%
Contains more OtherOther +29.3%
Contains more WaterWater +11.4%
~equal in Carbs ~31.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 less Sat. FatSaturated fat -37.8%
Contains more Poly. FatPolyunsaturated fat +260.9%
Contains more Mono. FatMonounsaturated fat +190.9%

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