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  6. Liver vs. Salmon

Liver vs. Salmon — In-Depth Nutrition Comparison

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How are Liver and Salmon 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.
  • Liver contains 78 times more Vitamin A RAE than Salmon. Liver contains 5405µg of Vitamin A RAE, while Salmon contains 69µg.
  • Salmon is lower in Cholesterol.

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

Infographic

Liver vs Salmon 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.
Liver
Liver
6
:
4
Salmon
Salmon
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%
Contains more Calcium +50%
Contains more Magnesium +114.3%
Contains more Potassium +156%
Equal in Phosphorus - 252
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
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%
Contains more Calcium +50%
Contains more Magnesium +114.3%
Contains more Potassium +156%
Equal in Phosphorus - 252

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
Liver
7
:
5
Salmon
Salmon
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%
Contains more Vitamin B1 +31.8%
Contains more Vitamin B6 +13.5%
Equal in Vitamin B3 - 8.045
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%
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%
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%
Contains more Vitamin B1 +31.8%
Contains more Vitamin B6 +13.5%
Equal in Vitamin B3 - 8.045

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.