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  6. Chicken breast vs. Beef Liver

Chicken breast vs. Beef Liver — In-Depth Nutrition Comparison

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How are Chicken breast and Beef Liver different?

  • Beef Liver has more Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Iron, Folate, Choline, and Zinc than Chicken breast.
  • Daily need coverage for Vitamin B12 from Beef Liver is 2925% higher.

Chicken, broilers or fryers, breast, meat only, cooked, fried and Beef, variety meats and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Chicken breast vs Beef 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.
Chicken breast
Chicken breast
2
:
7
Beef Liver
Beef Liver
Contains more Calcium +166.7%
Contains more Magnesium +47.6%
Contains more Iron +473.7%
Contains more Phosphorus +102%
Contains more Potassium +27.5%
Contains more Zinc +390.7%
Contains more Copper +26350%
Contains more Manganese +1595.2%
Contains more Selenium +37.8%
Equal in Sodium - 79
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Beef Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 246% 15% 213% 32% 11% 145% 4761% 47% 197%
Contains more Calcium +166.7%
Contains more Magnesium +47.6%
Contains more Iron +473.7%
Contains more Phosphorus +102%
Contains more Potassium +27.5%
Contains more Zinc +390.7%
Contains more Copper +26350%
Contains more Manganese +1595.2%
Contains more Selenium +37.8%
Equal in Sodium - 79

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.
Chicken breast
Chicken breast
0
:
12
Beef Liver
Beef Liver
Contains more Vitamin A +137787%
Contains more Vitamin E +21.4%
Contains more Vitamin D +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +145.6%
Contains more Vitamin B2 +2640%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +583.7%
Contains more Vitamin B6 +58.9%
Contains more Folate +6225%
Contains more Vitamin B12 +18975.7%
Contains more Vitamin K +37.5%
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
Beef Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1903% 11% 36% 7% 49% 791% 329% 427% 235% 190% 8823% 9%
Contains more Vitamin A +137787%
Contains more Vitamin E +21.4%
Contains more Vitamin D +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +145.6%
Contains more Vitamin B2 +2640%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +583.7%
Contains more Vitamin B6 +58.9%
Contains more Folate +6225%
Contains more Vitamin B12 +18975.7%
Contains more Vitamin K +37.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
3
Beef Liver
Beef Liver
Contains more Protein +15%
Contains more Fats +11.7%
Contains more Carbs +905.9%
Contains more Other +52.2%
Equal in Water - 58.81
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Beef Liver
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
Contains more Protein +15%
Contains more Fats +11.7%
Contains more Carbs +905.9%
Contains more Other +52.2%
Equal in Water - 58.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
1
Beef Liver
Beef Liver
Contains less Saturated Fat -56.2%
Contains more Monounsaturated Fat +53%
Equal in Polyunsaturated fat - 1.109
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Beef Liver
57% 22% 21%
Saturated Fat: 2.947 g
Monounsaturated Fat: 1.124 g
Polyunsaturated fat: 1.109 g
Contains less Saturated Fat -56.2%
Contains more Monounsaturated Fat +53%
Equal in Polyunsaturated fat - 1.109

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken breast Beef Liver Opinion
Net carbs 0.51g 5.13g Beef Liver
Protein 33.44g 29.08g Chicken breast
Fats 4.71g 5.26g Beef Liver
Carbs 0.51g 5.13g Beef Liver
Calories 187kcal 191kcal Beef Liver
Calcium 16mg 6mg Chicken breast
Iron 1.14mg 6.54mg Beef Liver
Magnesium 31mg 21mg Chicken breast
Phosphorus 246mg 497mg Beef Liver
Potassium 276mg 352mg Beef Liver
Sodium 79mg 79mg
Zinc 1.08mg 5.3mg Beef Liver
Copper 0.054mg 14.283mg Beef Liver
Manganese 0.021mg 0.356mg Beef Liver
Selenium 26.2µg 36.1µg Beef Liver
Vitamin A 23IU 31714IU Beef Liver
Vitamin A RAE 7µg 9442µg Beef Liver
Vitamin E 0.42mg 0.51mg Beef Liver
Vitamin D 5IU 49IU Beef Liver
Vitamin D 0.1µg 1.2µg Beef Liver
Vitamin C 0mg 1.9mg Beef Liver
Vitamin B1 0.079mg 0.194mg Beef Liver
Vitamin B2 0.125mg 3.425mg Beef Liver
Vitamin B3 14.782mg 17.525mg Beef Liver
Vitamin B5 1.04mg 7.11mg Beef Liver
Vitamin B6 0.64mg 1.017mg Beef Liver
Folate 4µg 253µg Beef Liver
Vitamin B12 0.37µg 70.58µg Beef Liver
Vitamin K 2.4µg 3.3µg Beef Liver
Tryptophan 0.39mg 0.368mg Chicken breast
Threonine 1.412mg 1.215mg Chicken breast
Isoleucine 1.765mg 1.352mg Chicken breast
Leucine 2.509mg 2.67mg Beef Liver
Lysine 2.836mg 2.247mg Chicken breast
Methionine 0.925mg 0.759mg Chicken breast
Phenylalanine 1.328mg 1.515mg Beef Liver
Valine 1.659mg 1.761mg Beef Liver
Histidine 1.037mg 0.879mg Chicken breast
Cholesterol 91mg 396mg Chicken breast
Trans Fat 0.365g Chicken breast
Saturated Fat 1.29g 2.947g Chicken breast
Omega-3 - DHA 0.03g 0g Chicken breast
Omega-3 - EPA 0.01g 0g Chicken breast
Omega-3 - DPA 0.02g 0g Chicken breast
Monounsaturated Fat 1.72g 1.124g Chicken breast
Polyunsaturated fat 1.07g 1.109g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g Beef Liver
Omega-3 - ALA 0.017g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Beef Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
50%
Chicken breast
1067%
Beef Liver
Minerals Daily Need Coverage Score
40%
Chicken breast
567%
Beef Liver

Comparison summary

Which food is lower in Cholesterol?
Chicken breast
Chicken breast is lower in Cholesterol (difference - 305mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 1.657g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (79 mg)
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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/nutrients
  2. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.