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Liver vs. Cream cheese — In-Depth Nutrition Comparison

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How are Liver and Cream cheese different?

  • Liver is higher than Cream cheese in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, and Zinc.
  • Liver covers your daily need of Vitamin B12 769% more than Cream cheese.
  • Liver contains 163 times more Iron than Cream cheese. Liver contains 17.92mg of Iron, while Cream cheese contains 0.11mg.
  • Cream cheese is lower in Cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Cheese, cream types were used in this article.

Infographic

Liver vs Cream cheese 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.
Contains more Iron +16190.9%
Contains more Magnesium +55.6%
Contains more Phosphorus +125.2%
Contains more Potassium +13.6%
Contains less Sodium -84.4%
Contains more Zinc +1244%
Contains more Copper +3422.2%
Contains more Manganese +2627.3%
Contains more Selenium +684.9%
Contains more Calcium +870%
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 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Iron +16190.9%
Contains more Magnesium +55.6%
Contains more Phosphorus +125.2%
Contains more Potassium +13.6%
Contains less Sodium -84.4%
Contains more Zinc +1244%
Contains more Copper +3422.2%
Contains more Manganese +2627.3%
Contains more Selenium +684.9%
Contains more Calcium +870%

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 +1519.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1021.7%
Contains more Vitamin B2 +854.8%
Contains more Vitamin B3 +9169.2%
Contains more Vitamin B5 +823.4%
Contains more Vitamin B6 +917.9%
Contains more Folate +1711.1%
Contains more Vitamin B12 +8386.4%
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 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Contains more Vitamin A +1519.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1021.7%
Contains more Vitamin B2 +854.8%
Contains more Vitamin B3 +9169.2%
Contains more Vitamin B5 +823.4%
Contains more Vitamin B6 +917.9%
Contains more Folate +1711.1%
Contains more Vitamin B12 +8386.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +323.1%
Contains more Water +22.2%
Contains more Other +18.1%
Contains more Fats +682.7%
Contains more Carbs +46.8%
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more Protein +323.1%
Contains more Water +22.2%
Contains more Other +18.1%
Contains more Fats +682.7%
Contains more Carbs +46.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +1313.8%
Contains more Polyunsaturated fat +41.2%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +1313.8%
Contains more Polyunsaturated 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.
Liver Cream cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Liver Cream cheese Opinion
Net carbs 3.76g 5.52g Cream cheese
Protein 26.02g 6.15g Liver
Fats 4.4g 34.44g Cream cheese
Carbs 3.76g 5.52g Cream cheese
Calories 165kcal 350kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 3.76g Liver
Calcium 10mg 97mg Cream cheese
Iron 17.92mg 0.11mg Liver
Magnesium 14mg 9mg Liver
Phosphorus 241mg 107mg Liver
Potassium 150mg 132mg Liver
Sodium 49mg 314mg Liver
Zinc 6.72mg 0.5mg Liver
Copper 0.634mg 0.018mg Liver
Manganese 0.3mg 0.011mg Liver
Selenium 67.5µg 8.6µg Liver
Vitamin A 17997IU 1111IU Liver
Vitamin A RAE 5405µg 308µg Liver
Vitamin E 0.86mg Cream cheese
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.023mg Liver
Vitamin B2 2.196mg 0.23mg Liver
Vitamin B3 8.435mg 0.091mg Liver
Vitamin B5 4.774mg 0.517mg Liver
Vitamin B6 0.57mg 0.056mg Liver
Folate 163µg 9µg Liver
Vitamin B12 18.67µg 0.22µg Liver
Vitamin K 2.1µg Cream cheese
Tryptophan 0.366mg 0.069mg Liver
Threonine 1.107mg 0.233mg Liver
Isoleucine 1.32mg 0.324mg Liver
Leucine 2.319mg 0.657mg Liver
Lysine 2.007mg 0.567mg Liver
Methionine 0.645mg 0.191mg Liver
Phenylalanine 1.274mg 0.291mg Liver
Valine 1.607mg 0.395mg Liver
Histidine 0.708mg 0.175mg Liver
Cholesterol 355mg 101mg Cream cheese
Saturated Fat 1.41g 20.213g Liver
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0.04g 0.02g Liver
Monounsaturated Fat 0.63g 8.907g Cream cheese
Polyunsaturated fat 1.05g 1.483g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Cream cheese
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
397%
Liver
19%
Cream cheese
Minerals Daily Need Coverage Score
161%
Liver
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 265mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 18.803g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.7)
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 Cholesterol?
Cream cheese
Cream cheese is lower in Cholesterol (difference - 254mg)
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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.