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Liver vs Kidney bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Liver
Liver contains less Sugars (difference - 2.23g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 28)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.9)
Which food is lower in Cholesterol?
Kidney bean
Kidney bean is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 1.29g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Kidney bean
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Liver Kidney bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
244
Liver
30
Kidney bean
Mineral Summary Score
79
Liver
91
Kidney bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
2
:
Contains more Iron +118.5%
Contains more Zinc +140.9%
Contains more Calcium +1330%
Contains more Potassium +837.3%
Contains more Magnesium +900%
Contains more Copper +51.1%
Contains more Phosphorus +68.9%
Contains less Sodium -51%
Contains more Iron +118.5%
Contains more Zinc +140.9%
Contains more Calcium +1330%
Contains more Potassium +837.3%
Contains more Magnesium +900%
Contains more Copper +51.1%
Contains more Phosphorus +68.9%
Contains less Sodium -51%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
7
:
Contains more Vitamin C +424.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +902.7%
Contains more Vitamin B3 +309.5%
Contains more Vitamin B5 +512.1%
Contains more Vitamin B6 +43.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +105%
Contains more Vitamin C +424.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +902.7%
Contains more Vitamin B3 +309.5%
Contains more Vitamin B5 +512.1%
Contains more Vitamin B6 +43.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +105%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
156%
Liver
141%
Kidney bean
Carbohydrates
4%
Liver
60%
Kidney bean
Fats
20%
Liver
4%
Kidney bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Liver Kidney bean Opinion
Calories 165 333 Kidney bean
Protein 26.02 23.58 Liver
Fats 4.4 0.83 Liver
Vitamin C 23.6 4.5 Liver
Carbs 3.76 60.01 Kidney bean
Cholesterol 355 0 Kidney bean
Vitamin D 0 Kidney bean
Iron 17.92 8.2 Liver
Calcium 10 143 Kidney bean
Potassium 150 1406 Kidney bean
Magnesium 14 140 Kidney bean
Sugars 2.23 Kidney bean
Fiber 0 24.9 Kidney bean
Copper 0.634 0.958 Kidney bean
Zinc 6.72 2.79 Liver
Starch
Phosphorus 241 407 Kidney bean
Sodium 49 24 Kidney bean
Vitamin A 17997 0 Liver
Vitamin E 0.22 Kidney bean
Vitamin D 0 Kidney bean
Vitamin B1 0.258 0.529 Kidney bean
Vitamin B2 2.196 0.219 Liver
Vitamin B3 8.435 2.06 Liver
Vitamin B5 4.774 0.78 Liver
Vitamin B6 0.57 0.397 Liver
Vitamin B12 18.67 0 Liver
Vitamin K 19 Kidney bean
Folic acid (B9) 0 0
Trans Fat 0 Liver
Saturated Fat 1.41 0.12 Kidney bean
Monounsaturated Fat 0.63 0.064 Liver
Polyunsaturated fat 1.05 0.457 Liver
Tryptophan 0.366 0.279 Liver
Threonine 1.107 0.992 Liver
Isoleucine 1.32 1.041 Liver
Leucine 2.319 1.882 Liver
Lysine 2.007 1.618 Liver
Methionine 0.645 0.355 Liver
Phenylalanine 1.274 1.275 Kidney bean
Valine 1.607 1.233 Liver
Histidine 0.708 0.656 Liver
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.