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Egg vs. Liver — In-Depth Nutrition Comparison

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Significant differences between Egg and Liver

  • Egg has more Copper, however, Liver is richer in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Vitamin B3, Zinc, and Vitamin B6.
  • Liver covers your daily Vitamin B12 needs 732% more than Egg.
  • Liver has 3 times less Copper than Egg. Egg has 2mg of Copper, while Liver has 0.634mg.

Specific food types used in this comparison are Egg, whole, cooked, hard-boiled and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Egg vs Liver infographic
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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.
Egg
2
:
8
Liver
Contains more Calcium +400%
Contains more Copper +215.5%
Contains more Iron +1405.9%
Contains more Magnesium +40%
Contains more Phosphorus +40.1%
Contains more Potassium +19%
Contains less Sodium -60.5%
Contains more Zinc +540%
Contains more Manganese +1053.8%
Contains more Selenium +119.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +400%
Contains more Copper +215.5%
Contains more Iron +1405.9%
Contains more Magnesium +40%
Contains more Phosphorus +40.1%
Contains more Potassium +19%
Contains less Sodium -60.5%
Contains more Zinc +540%
Contains more Manganese +1053.8%
Contains more Selenium +119.2%

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.
Egg
3
:
9
Liver
Contains more Vitamin A +3361%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290.9%
Contains more Vitamin B2 +328.1%
Contains more Vitamin B3 +13079.7%
Contains more Vitamin B5 +241.5%
Contains more Vitamin B6 +371.1%
Contains more Folate +270.5%
Contains more Vitamin B12 +1582%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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 +3361%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290.9%
Contains more Vitamin B2 +328.1%
Contains more Vitamin B3 +13079.7%
Contains more Vitamin B5 +241.5%
Contains more Vitamin B6 +371.1%
Contains more Folate +270.5%
Contains more Vitamin B12 +1582%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
2
:
3
Liver
Contains more Fats +141.1%
Contains more Water +16%
Contains more Protein +106.8%
Contains more Carbs +235.7%
Contains more Other +40.2%
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
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 Fats +141.1%
Contains more Water +16%
Contains more Protein +106.8%
Contains more Carbs +235.7%
Contains more Other +40.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
2
:
1
Liver
Contains more Monounsaturated Fat +547.1%
Contains more Polyunsaturated fat +34.7%
Contains less Saturated Fat -56.8%
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +547.1%
Contains more Polyunsaturated fat +34.7%
Contains less Saturated Fat -56.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Liver Opinion
Net carbs 1.12g 3.76g Liver
Protein 12.58g 26.02g Liver
Fats 10.61g 4.4g Egg
Carbs 1.12g 3.76g Liver
Calories 155kcal 165kcal Liver
Sugar 1.12g Liver
Calcium 50mg 10mg Egg
Iron 1.19mg 17.92mg Liver
Magnesium 10mg 14mg Liver
Phosphorus 172mg 241mg Liver
Potassium 126mg 150mg Liver
Sodium 124mg 49mg Liver
Zinc 1.05mg 6.72mg Liver
Copper 2mg 0.634mg Egg
Manganese 0.026mg 0.3mg Liver
Selenium 30.8µg 67.5µg Liver
Vitamin A 520IU 17997IU Liver
Vitamin A RAE 149µg 5405µg Liver
Vitamin E 1.03mg Egg
Vitamin D 87IU Egg
Vitamin D 2.2µg Egg
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.066mg 0.258mg Liver
Vitamin B2 0.513mg 2.196mg Liver
Vitamin B3 0.064mg 8.435mg Liver
Vitamin B5 1.398mg 4.774mg Liver
Vitamin B6 0.121mg 0.57mg Liver
Folate 44µg 163µg Liver
Vitamin B12 1.11µg 18.67µg Liver
Vitamin K 0.3µg Egg
Tryptophan 0.153mg 0.366mg Liver
Threonine 0.604mg 1.107mg Liver
Isoleucine 0.686mg 1.32mg Liver
Leucine 1.075mg 2.319mg Liver
Lysine 0.904mg 2.007mg Liver
Methionine 0.392mg 0.645mg Liver
Phenylalanine 0.668mg 1.274mg Liver
Valine 0.767mg 1.607mg Liver
Histidine 0.298mg 0.708mg Liver
Cholesterol 373mg 355mg Liver
Saturated Fat 3.267g 1.41g Liver
Omega-3 - DHA 0.038g 0.03g Egg
Omega-3 - EPA 0.005g 0g Egg
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 4.077g 0.63g Egg
Polyunsaturated fat 1.414g 1.05g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
45%
Egg
397%
Liver
Minerals Daily Need Coverage Score
103%
Egg
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 75mg)
Which food is lower in Cholesterol?
Liver
Liver is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 1.857g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.7)
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 is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.