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Liver vs Beef tenderloin - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 8.31g)
Which food contains less Sugars?
Liver
Liver contains less Sugars (difference - 0g)
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 270mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $0.3)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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 Beef tenderloin
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Cholesterol ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Liver Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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
23
Beef tenderloin
Mineral Summary Score
79
Liver
33
Beef tenderloin

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
6
:
Contains more Iron +476.2%
Contains more Calcium +11.1%
Contains more Copper +415.4%
Contains more Zinc +66.7%
Contains more Phosphorus +18.7%
Contains less Sodium -14%
Contains more Potassium +120.7%
Contains more Magnesium +57.1%
Equal in Calcium - 9
Contains more Iron +476.2%
Contains more Calcium +11.1%
Contains more Copper +415.4%
Contains more Zinc +66.7%
Contains more Phosphorus +18.7%
Contains less Sodium -14%
Contains more Potassium +120.7%
Contains more Magnesium +57.1%
Equal in Calcium - 9

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
8
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +186.7%
Contains more Vitamin B2 +744.6%
Contains more Vitamin B3 +181.2%
Contains more Vitamin B5 +1809.6%
Contains more Vitamin B6 +128%
Contains more Vitamin B12 +658.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +186.7%
Contains more Vitamin B2 +744.6%
Contains more Vitamin B3 +181.2%
Contains more Vitamin B5 +1809.6%
Contains more Vitamin B6 +128%
Contains more Vitamin B12 +658.9%

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
143%
Beef tenderloin
Carbohydrates
4%
Liver
0%
Beef tenderloin
Fats
20%
Liver
114%
Beef tenderloin

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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 Beef tenderloin Opinion
Calories 165 324 Beef tenderloin
Protein 26.02 23.9 Liver
Fats 4.4 24.6 Beef tenderloin
Vitamin C 23.6 0 Liver
Carbs 3.76 0 Liver
Cholesterol 355 85 Beef tenderloin
Vitamin D
Iron 17.92 3.11 Liver
Calcium 10 9 Liver
Potassium 150 331 Beef tenderloin
Magnesium 14 22 Beef tenderloin
Sugars 0 Beef tenderloin
Fiber 0 0
Copper 0.634 0.123 Liver
Zinc 6.72 4.03 Liver
Starch
Phosphorus 241 203 Liver
Sodium 49 57 Liver
Vitamin A 17997 0 Liver
Vitamin E
Vitamin D
Vitamin B1 0.258 0.09 Liver
Vitamin B2 2.196 0.26 Liver
Vitamin B3 8.435 3 Liver
Vitamin B5 4.774 0.25 Liver
Vitamin B6 0.57 0.25 Liver
Vitamin B12 18.67 2.46 Liver
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.41 9.72 Liver
Monounsaturated Fat 0.63 10.27 Beef tenderloin
Polyunsaturated fat 1.05 1 Liver
Tryptophan 0.366 0.268 Liver
Threonine 1.107 1.044 Liver
Isoleucine 1.32 1.075 Liver
Leucine 2.319 1.889 Liver
Lysine 2.007 1.989 Liver
Methionine 0.645 0.612 Liver
Phenylalanine 1.274 0.933 Liver
Valine 1.607 1.163 Liver
Histidine 0.708 0.818 Beef tenderloin
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.