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  6. Liver vs. Plantain raw

Liver vs. Plantain raw — In-Depth Nutrition Comparison

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How are Liver and Plantain raw different?

  • Liver is higher than Plantain raw in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, Zinc, and Vitamin B3.
  • Liver covers your daily need of Vitamin B12 778% more than Plantain raw.

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

Infographic

Liver 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.
Liver
Liver
7
:
3
Plantain raw
Plantain raw
Contains more Calcium +233.3%
Contains more Iron +2886.7%
Contains more Phosphorus +608.8%
Contains more Zinc +4700%
Contains more Copper +682.7%
Contains more Selenium +4400%
Contains more Magnesium +164.3%
Contains more Potassium +232.7%
Contains less Sodium -91.8%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +233.3%
Contains more Iron +2886.7%
Contains more Phosphorus +608.8%
Contains more Zinc +4700%
Contains more Copper +682.7%
Contains more Selenium +4400%
Contains more Magnesium +164.3%
Contains more Potassium +232.7%
Contains less Sodium -91.8%

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.
Liver
Liver
9
:
3
Plantain raw
Plantain raw
Contains more Vitamin A +1496.9%
Contains more Vitamin C +28.3%
Contains more Vitamin B1 +396.2%
Contains more Vitamin B2 +3966.7%
Contains more Vitamin B3 +1129.6%
Contains more Vitamin B5 +1736.2%
Contains more Vitamin B6 +90.6%
Contains more Folate +640.9%
Contains more Vitamin B12 +∞%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin A +1496.9%
Contains more Vitamin C +28.3%
Contains more Vitamin B1 +396.2%
Contains more Vitamin B2 +3966.7%
Contains more Vitamin B3 +1129.6%
Contains more Vitamin B5 +1736.2%
Contains more Vitamin B6 +90.6%
Contains more Folate +640.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Plantain raw
Plantain raw
Contains more Protein +1901.5%
Contains more Fats +1089.2%
Contains more Other +29.3%
Contains more Carbs +748.1%
Equal in Water - 65.28
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +1901.5%
Contains more Fats +1089.2%
Contains more Other +29.3%
Contains more Carbs +748.1%
Equal in Water - 65.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +1868.8%
Contains more Polyunsaturated fat +1421.7%
Contains less Saturated Fat -89.9%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +1868.8%
Contains more Polyunsaturated fat +1421.7%
Contains less Saturated Fat -89.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Plantain raw Opinion
Net carbs 3.76g 29.59g Plantain raw
Protein 26.02g 1.3g Liver
Fats 4.4g 0.37g Liver
Carbs 3.76g 31.89g Plantain raw
Calories 165kcal 122kcal Liver
Sugar 15g Liver
Fiber 0g 2.3g Plantain raw
Calcium 10mg 3mg Liver
Iron 17.92mg 0.6mg Liver
Magnesium 14mg 37mg Plantain raw
Phosphorus 241mg 34mg Liver
Potassium 150mg 499mg Plantain raw
Sodium 49mg 4mg Plantain raw
Zinc 6.72mg 0.14mg Liver
Copper 0.634mg 0.081mg Liver
Manganese 0.3mg Liver
Selenium 67.5µg 1.5µg Liver
Vitamin A 17997IU 1127IU Liver
Vitamin A RAE 5405µg 56µg Liver
Vitamin E 0.14mg Plantain raw
Vitamin C 23.6mg 18.4mg Liver
Vitamin B1 0.258mg 0.052mg Liver
Vitamin B2 2.196mg 0.054mg Liver
Vitamin B3 8.435mg 0.686mg Liver
Vitamin B5 4.774mg 0.26mg Liver
Vitamin B6 0.57mg 0.299mg Liver
Folate 163µg 22µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 0.7µg Plantain raw
Tryptophan 0.366mg 0.015mg Liver
Threonine 1.107mg 0.034mg Liver
Isoleucine 1.32mg 0.036mg Liver
Leucine 2.319mg 0.059mg Liver
Lysine 2.007mg 0.06mg Liver
Methionine 0.645mg 0.017mg Liver
Phenylalanine 1.274mg 0.044mg Liver
Valine 1.607mg 0.046mg Liver
Histidine 0.708mg 0.064mg Liver
Cholesterol 355mg 0mg Plantain raw
Saturated Fat 1.41g 0.143g Plantain raw
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.032g Liver
Polyunsaturated fat 1.05g 0.069g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
397%
Liver
23%
Plantain raw
Minerals Daily Need Coverage Score
161%
Liver
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 1.267g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 15g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins

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