Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Liver

Dried fruit vs. Liver — In-Depth Nutrition Comparison

Compare

Summary of differences between Dried fruit and Liver

  • The amount of Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Folate, and Vitamin B3 in Liver is higher than in Dried fruit.
  • Liver covers your daily need of Vitamin B12 778% more than Dried fruit.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Dried fruit 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.
Dried fruit
Dried fruit
4
:
6
Liver
Liver
Contains more Calcium +450%
Contains more Magnesium +128.6%
Contains more Potassium +674.7%
Contains less Sodium -79.6%
Contains more Iron +573.7%
Contains more Phosphorus +239.4%
Contains more Zinc +1623.1%
Contains more Copper +84.8%
Contains more Manganese +27.7%
Contains more Selenium +2968.2%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +450%
Contains more Magnesium +128.6%
Contains more Potassium +674.7%
Contains less Sodium -79.6%
Contains more Iron +573.7%
Contains more Phosphorus +239.4%
Contains more Zinc +1623.1%
Contains more Copper +84.8%
Contains more Manganese +27.7%
Contains more Selenium +2968.2%

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.
Dried fruit
Dried fruit
3
:
9
Liver
Liver
Contains more Vitamin A +399.4%
Contains more Vitamin C +2260%
Contains more Vitamin B1 +1620%
Contains more Vitamin B2 +2867.6%
Contains more Vitamin B3 +225.8%
Contains more Vitamin B5 +825.2%
Contains more Vitamin B6 +298.6%
Contains more Folate +1530%
Contains more Vitamin B12 +∞%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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%
Contains more Vitamin A +399.4%
Contains more Vitamin C +2260%
Contains more Vitamin B1 +1620%
Contains more Vitamin B2 +2867.6%
Contains more Vitamin B3 +225.8%
Contains more Vitamin B5 +825.2%
Contains more Vitamin B6 +298.6%
Contains more Folate +1530%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
3
Liver
Liver
Contains more Carbs +1566%
Contains more Other +71.3%
Contains more Protein +667.6%
Contains more Fats +762.7%
Contains more Water +108.2%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
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
Contains more Carbs +1566%
Contains more Other +71.3%
Contains more Protein +667.6%
Contains more Fats +762.7%
Contains more Water +108.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Liver
Liver
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +751.4%
Contains more Polyunsaturated fat +1318.9%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +751.4%
Contains more Polyunsaturated fat +1318.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Liver Opinion
Net carbs 55.34g 3.76g Dried fruit
Protein 3.39g 26.02g Liver
Fats 0.51g 4.4g Liver
Carbs 62.64g 3.76g Dried fruit
Calories 241kcal 165kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Liver
Fiber 7.3g 0g Dried fruit
Calcium 55mg 10mg Dried fruit
Iron 2.66mg 17.92mg Liver
Magnesium 32mg 14mg Dried fruit
Phosphorus 71mg 241mg Liver
Potassium 1162mg 150mg Dried fruit
Sodium 10mg 49mg Dried fruit
Zinc 0.39mg 6.72mg Liver
Copper 0.343mg 0.634mg Liver
Manganese 0.235mg 0.3mg Liver
Selenium 2.2µg 67.5µg Liver
Vitamin A 3604IU 17997IU Liver
Vitamin A RAE 180µg 5405µg Liver
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 23.6mg Liver
Vitamin B1 0.015mg 0.258mg Liver
Vitamin B2 0.074mg 2.196mg Liver
Vitamin B3 2.589mg 8.435mg Liver
Vitamin B5 0.516mg 4.774mg Liver
Vitamin B6 0.143mg 0.57mg Liver
Folate 10µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg 0.366mg Liver
Threonine 0.073mg 1.107mg Liver
Isoleucine 0.063mg 1.32mg Liver
Leucine 0.105mg 2.319mg Liver
Lysine 0.083mg 2.007mg Liver
Methionine 0.015mg 0.645mg Liver
Phenylalanine 0.062mg 1.274mg Liver
Valine 0.078mg 1.607mg Liver
Histidine 0.047mg 0.708mg Liver
Cholesterol 0mg 355mg Dried fruit
Saturated Fat 0.017g 1.41g Dried fruit
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 0.074g 0.63g Liver
Polyunsaturated fat 0.074g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Liver
Liver vs Ham
Ham
Liver
Liver vs Pork Meat
Pork Meat
Liver
Liver vs Pork
Pork

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
38%
Dried fruit
397%
Liver
Minerals Daily Need Coverage Score
44%
Dried fruit
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 31)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
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
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.393g)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.