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  6. Bean raw vs. Liver

Bean raw vs. Liver — In-Depth Nutrition Comparison

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Summary of differences between Bean raw and Liver

  • Bean raw has more Folate, and Fiber, while Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, and Vitamin B3.
  • Liver covers your daily need of Vitamin B12 778% more than Bean raw.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Bean raw vs Liver 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.
Bean raw
Bean raw
7
:
3
Liver
Liver
Contains more Calcium +1030%
Contains more Magnesium +1157.1%
Contains more Phosphorus +70.5%
Contains more Potassium +828.7%
Contains less Sodium -75.5%
Contains more Copper +40.9%
Contains more Manganese +282.7%
Contains more Iron +253.5%
Contains more Zinc +194.7%
Contains more Selenium +141.9%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +1030%
Contains more Magnesium +1157.1%
Contains more Phosphorus +70.5%
Contains more Potassium +828.7%
Contains less Sodium -75.5%
Contains more Copper +40.9%
Contains more Manganese +282.7%
Contains more Iron +253.5%
Contains more Zinc +194.7%
Contains more Selenium +141.9%

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.
Bean raw
Bean raw
5
:
7
Liver
Liver
Contains more Vitamin B1 +176.4%
Contains more Folate +222.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +274.6%
Contains more Vitamin B2 +935.8%
Contains more Vitamin B3 +618.5%
Contains more Vitamin B5 +508.2%
Contains more Vitamin B6 +20.3%
Contains more Vitamin B12 +∞%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%
Contains more Vitamin B1 +176.4%
Contains more Folate +222.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +274.6%
Contains more Vitamin B2 +935.8%
Contains more Vitamin B3 +618.5%
Contains more Vitamin B5 +508.2%
Contains more Vitamin B6 +20.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
2
:
3
Liver
Liver
Contains more Carbs +1563.6%
Contains more Other +131.3%
Contains more Protein +21.5%
Contains more Fats +257.7%
Contains more Water +467.7%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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
Contains more Carbs +1563.6%
Contains more Other +131.3%
Contains more Protein +21.5%
Contains more Fats +257.7%
Contains more Water +467.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Liver
Liver
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +175.1%
Contains more Polyunsaturated fat +158%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +175.1%
Contains more Polyunsaturated fat +158%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Liver Opinion
Net carbs 47.05g 3.76g Bean raw
Protein 21.42g 26.02g Liver
Fats 1.23g 4.4g Liver
Carbs 62.55g 3.76g Bean raw
Calories 347kcal 165kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g Liver
Fiber 15.5g 0g Bean raw
Calcium 113mg 10mg Bean raw
Iron 5.07mg 17.92mg Liver
Magnesium 176mg 14mg Bean raw
Phosphorus 411mg 241mg Bean raw
Potassium 1393mg 150mg Bean raw
Sodium 12mg 49mg Bean raw
Zinc 2.28mg 6.72mg Liver
Copper 0.893mg 0.634mg Bean raw
Manganese 1.148mg 0.3mg Bean raw
Selenium 27.9µg 67.5µg Liver
Vitamin A 0IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin E 0.21mg Bean raw
Vitamin C 6.3mg 23.6mg Liver
Vitamin B1 0.713mg 0.258mg Bean raw
Vitamin B2 0.212mg 2.196mg Liver
Vitamin B3 1.174mg 8.435mg Liver
Vitamin B5 0.785mg 4.774mg Liver
Vitamin B6 0.474mg 0.57mg Liver
Folate 525µg 163µg Bean raw
Vitamin B12 0µg 18.67µg Liver
Vitamin K 5.6µg Bean raw
Tryptophan 0.237mg 0.366mg Liver
Threonine 0.81mg 1.107mg Liver
Isoleucine 0.871mg 1.32mg Liver
Leucine 1.558mg 2.319mg Liver
Lysine 1.356mg 2.007mg Liver
Methionine 0.259mg 0.645mg Liver
Phenylalanine 1.095mg 1.274mg Liver
Valine 0.998mg 1.607mg Liver
Histidine 0.556mg 0.708mg Liver
Cholesterol 0mg 355mg Bean raw
Saturated Fat 0.235g 1.41g Bean raw
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 0.229g 0.63g Liver
Polyunsaturated fat 0.407g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Liver
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
70%
Bean raw
397%
Liver
Minerals Daily Need Coverage Score
131%
Bean raw
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 33)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.2)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.175g)
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.