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  6. Salmon vs. Liver

Salmon vs. Liver — In-Depth Nutrition Comparison

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How are Salmon and Liver different?

  • Liver is higher than Salmon in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Copper, Zinc, Selenium, and Folate.
  • Liver covers your daily need of Vitamin B12 661% more than Salmon.
  • Salmon is lower in Cholesterol.

Fish, salmon, Atlantic, farmed, cooked, dry heat and Pork, fresh, variety meats and by-products, liver, cooked, braised types were used in this article.

Infographic

Salmon 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.
Salmon
Salmon
4
:
6
Liver
Liver
Contains more Calcium +50%
Contains more Magnesium +114.3%
Contains more Potassium +156%
Contains more Iron +5170.6%
Contains less Sodium -19.7%
Contains more Zinc +1462.8%
Contains more Copper +1193.9%
Contains more Manganese +1775%
Contains more Selenium +63%
Equal in Phosphorus - 241
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +50%
Contains more Magnesium +114.3%
Contains more Potassium +156%
Contains more Iron +5170.6%
Contains less Sodium -19.7%
Contains more Zinc +1462.8%
Contains more Copper +1193.9%
Contains more Manganese +1775%
Contains more Selenium +63%
Equal in Phosphorus - 241

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.
Salmon
Salmon
5
:
7
Liver
Liver
Contains more Vitamin B1 +31.8%
Contains more Vitamin B6 +13.5%
Contains more Vitamin A +7724.8%
Contains more Vitamin C +537.8%
Contains more Vitamin B2 +1526.7%
Contains more Vitamin B5 +223.7%
Contains more Folate +379.4%
Contains more Vitamin B12 +566.8%
Equal in Vitamin B3 - 8.435
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 B1 +31.8%
Contains more Vitamin B6 +13.5%
Contains more Vitamin A +7724.8%
Contains more Vitamin C +537.8%
Contains more Vitamin B2 +1526.7%
Contains more Vitamin B5 +223.7%
Contains more Folate +379.4%
Contains more Vitamin B12 +566.8%
Equal in Vitamin B3 - 8.435

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
3
Liver
Liver
Contains more Fats +180.7%
Contains more Protein +17.7%
Contains more Carbs +∞%
Contains more Other +87.5%
Equal in Water - 64.32
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 Fats +180.7%
Contains more Protein +17.7%
Contains more Carbs +∞%
Contains more Other +87.5%
Equal in Water - 64.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Liver
Liver
Contains more Monounsaturated Fat +563.7%
Contains more Polyunsaturated fat +333.6%
Contains less Saturated Fat -41.2%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +563.7%
Contains more Polyunsaturated fat +333.6%
Contains less Saturated Fat -41.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Liver Opinion
Net carbs 0g 3.76g Liver
Protein 22.1g 26.02g Liver
Fats 12.35g 4.4g Salmon
Carbs 0g 3.76g Liver
Calories 206kcal 165kcal Salmon
Calcium 15mg 10mg Salmon
Iron 0.34mg 17.92mg Liver
Magnesium 30mg 14mg Salmon
Phosphorus 252mg 241mg Salmon
Potassium 384mg 150mg Salmon
Sodium 61mg 49mg Liver
Zinc 0.43mg 6.72mg Liver
Copper 0.049mg 0.634mg Liver
Manganese 0.016mg 0.3mg Liver
Selenium 41.4µg 67.5µg Liver
Vitamin A 230IU 17997IU Liver
Vitamin A RAE 69µg 5405µg Liver
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 23.6mg Liver
Vitamin B1 0.34mg 0.258mg Salmon
Vitamin B2 0.135mg 2.196mg Liver
Vitamin B3 8.045mg 8.435mg Liver
Vitamin B5 1.475mg 4.774mg Liver
Vitamin B6 0.647mg 0.57mg Salmon
Folate 34µg 163µg Liver
Vitamin B12 2.8µg 18.67µg Liver
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.366mg Liver
Threonine 0.969mg 1.107mg Liver
Isoleucine 1.018mg 1.32mg Liver
Leucine 1.796mg 2.319mg Liver
Lysine 2.03mg 2.007mg Salmon
Methionine 0.654mg 0.645mg Salmon
Phenylalanine 0.863mg 1.274mg Liver
Valine 1.139mg 1.607mg Liver
Histidine 0.651mg 0.708mg Liver
Cholesterol 63mg 355mg Salmon
Saturated Fat 2.397g 1.41g Liver
Omega-3 - DHA 1.457g 0.03g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0.04g Salmon
Monounsaturated Fat 4.181g 0.63g Salmon
Polyunsaturated fat 4.553g 1.05g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon 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
110%
Salmon
397%
Liver
Minerals Daily Need Coverage Score
44%
Salmon
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 292mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 0.987g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $12.7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.