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  6. Liver vs. Spinach raw

Liver vs. Spinach raw — In-Depth Nutrition Comparison

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How are Liver and Spinach raw different?

  • Liver is higher than Spinach raw in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Copper, and Vitamin B3.
  • Liver covers your daily need of Vitamin B12 778% more than Spinach raw.

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

Infographic

Liver vs Spinach raw 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
Spinach raw
Spinach raw
Contains more Iron +561.3%
Contains more Phosphorus +391.8%
Contains less Sodium -38%
Contains more Zinc +1167.9%
Contains more Copper +387.7%
Contains more Selenium +6650%
Contains more Calcium +890%
Contains more Magnesium +464.3%
Contains more Potassium +272%
Contains more Manganese +199%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Iron +561.3%
Contains more Phosphorus +391.8%
Contains less Sodium -38%
Contains more Zinc +1167.9%
Contains more Copper +387.7%
Contains more Selenium +6650%
Contains more Calcium +890%
Contains more Magnesium +464.3%
Contains more Potassium +272%
Contains more Manganese +199%

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
Spinach raw
Spinach raw
Contains more Vitamin A +91.9%
Contains more Vitamin B1 +230.8%
Contains more Vitamin B2 +1061.9%
Contains more Vitamin B3 +1065.1%
Contains more Vitamin B5 +7244.6%
Contains more Vitamin B6 +192.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +19.1%
Contains more Folate +19%
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin A +91.9%
Contains more Vitamin B1 +230.8%
Contains more Vitamin B2 +1061.9%
Contains more Vitamin B3 +1065.1%
Contains more Vitamin B5 +7244.6%
Contains more Vitamin B6 +192.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +19.1%
Contains more Folate +19%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Spinach raw
Spinach raw
Contains more Protein +809.8%
Contains more Fats +1028.2%
Contains more Water +42.1%
Contains more Other +14.7%
Equal in Carbs - 3.63
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +809.8%
Contains more Fats +1028.2%
Contains more Water +42.1%
Contains more Other +14.7%
Equal in Carbs - 3.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +6200%
Contains more Polyunsaturated fat +536.4%
Contains less Saturated Fat -95.5%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +6200%
Contains more Polyunsaturated fat +536.4%
Contains less Saturated Fat -95.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Spinach raw Opinion
Net carbs 3.76g 1.43g Liver
Protein 26.02g 2.86g Liver
Fats 4.4g 0.39g Liver
Carbs 3.76g 3.63g Liver
Calories 165kcal 23kcal Liver
Fructose 0.15g Spinach raw
Sugar 0.42g Liver
Fiber 0g 2.2g Spinach raw
Calcium 10mg 99mg Spinach raw
Iron 17.92mg 2.71mg Liver
Magnesium 14mg 79mg Spinach raw
Phosphorus 241mg 49mg Liver
Potassium 150mg 558mg Spinach raw
Sodium 49mg 79mg Liver
Zinc 6.72mg 0.53mg Liver
Copper 0.634mg 0.13mg Liver
Manganese 0.3mg 0.897mg Spinach raw
Selenium 67.5µg 1µg Liver
Vitamin A 17997IU 9377IU Liver
Vitamin A RAE 5405µg 469µg Liver
Vitamin E 2.03mg Spinach raw
Vitamin C 23.6mg 28.1mg Spinach raw
Vitamin B1 0.258mg 0.078mg Liver
Vitamin B2 2.196mg 0.189mg Liver
Vitamin B3 8.435mg 0.724mg Liver
Vitamin B5 4.774mg 0.065mg Liver
Vitamin B6 0.57mg 0.195mg Liver
Folate 163µg 194µg Spinach raw
Vitamin B12 18.67µg 0µg Liver
Vitamin K 482.9µg Spinach raw
Tryptophan 0.366mg 0.039mg Liver
Threonine 1.107mg 0.122mg Liver
Isoleucine 1.32mg 0.147mg Liver
Leucine 2.319mg 0.223mg Liver
Lysine 2.007mg 0.174mg Liver
Methionine 0.645mg 0.053mg Liver
Phenylalanine 1.274mg 0.129mg Liver
Valine 1.607mg 0.161mg Liver
Histidine 0.708mg 0.064mg Liver
Cholesterol 355mg 0mg Spinach raw
Saturated Fat 1.41g 0.063g Spinach raw
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.01g Liver
Polyunsaturated fat 1.05g 0.165g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
Minerals Daily Need Coverage Score
161%
Liver
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 1.347g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.1)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.