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Liver vs. Kidney beans — In-Depth Nutrition Comparison

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How are Liver and Kidney beans different?

  • Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Vitamin B3, and Copper than Kidney beans.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.
  • Kidney beans has less Cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Beans, kidney, all types, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Liver vs Kidney beans 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.
Contains more Iron +707.2%
Contains more Phosphorus +74.6%
Contains more Zinc +572%
Contains more Copper +193.5%
Contains more Selenium +6036.4%
Contains more Calcium +250%
Contains more Magnesium +200%
Contains more Potassium +170%
Contains less Sodium -98%
Contains more Manganese +43.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Iron +707.2%
Contains more Phosphorus +74.6%
Contains more Zinc +572%
Contains more Copper +193.5%
Contains more Selenium +6036.4%
Contains more Calcium +250%
Contains more Magnesium +200%
Contains more Potassium +170%
Contains less Sodium -98%
Contains more Manganese +43.3%

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.
Liver
9
:
Contains more Vitamin A +∞%
Contains more Vitamin C +1866.7%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +3686.2%
Contains more Vitamin B3 +1359.3%
Contains more Vitamin B5 +2070%
Contains more Vitamin B6 +375%
Contains more Folate +25.4%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin C +1866.7%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +3686.2%
Contains more Vitamin B3 +1359.3%
Contains more Vitamin B5 +2070%
Contains more Vitamin B6 +375%
Contains more Folate +25.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +200.1%
Contains more Fats +780%
Contains more Other +37.6%
Contains more Carbs +506.4%
Equal in Water - 66.94
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +200.1%
Contains more Fats +780%
Contains more Other +37.6%
Contains more Carbs +506.4%
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1515.4%
Contains more Polyunsaturated fat +277.7%
Contains less Saturated Fat -94.8%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +1515.4%
Contains more Polyunsaturated fat +277.7%
Contains less Saturated Fat -94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Kidney beans Opinion
Net carbs 3.76g 16.4g Kidney beans
Protein 26.02g 8.67g Liver
Fats 4.4g 0.5g Liver
Carbs 3.76g 22.8g Kidney beans
Calories 165kcal 127kcal Liver
Sugar 0.32g Liver
Fiber 0g 6.4g Kidney beans
Calcium 10mg 35mg Kidney beans
Iron 17.92mg 2.22mg Liver
Magnesium 14mg 42mg Kidney beans
Phosphorus 241mg 138mg Liver
Potassium 150mg 405mg Kidney beans
Sodium 49mg 1mg Kidney beans
Zinc 6.72mg 1mg Liver
Copper 0.634mg 0.216mg Liver
Manganese 0.3mg 0.43mg Kidney beans
Selenium 67.5µg 1.1µg Liver
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin E 0.03mg Kidney beans
Vitamin C 23.6mg 1.2mg Liver
Vitamin B1 0.258mg 0.16mg Liver
Vitamin B2 2.196mg 0.058mg Liver
Vitamin B3 8.435mg 0.578mg Liver
Vitamin B5 4.774mg 0.22mg Liver
Vitamin B6 0.57mg 0.12mg Liver
Folate 163µg 130µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 8.4µg Kidney beans
Tryptophan 0.366mg 0.104mg Liver
Threonine 1.107mg 0.319mg Liver
Isoleucine 1.32mg 0.41mg Liver
Leucine 2.319mg 0.736mg Liver
Lysine 2.007mg 0.607mg Liver
Methionine 0.645mg 0.113mg Liver
Phenylalanine 1.274mg 0.511mg Liver
Valine 1.607mg 0.5mg Liver
Histidine 0.708mg 0.238mg Liver
Cholesterol 355mg 0mg Kidney beans
Saturated Fat 1.41g 0.073g Kidney beans
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.039g Liver
Polyunsaturated fat 1.05g 0.278g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Kidney beans
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
397%
Liver
19%
Kidney beans
Minerals Daily Need Coverage Score
161%
Liver
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 22)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.9)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Kidney beans
Kidney beans is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 1.337g)
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.

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.