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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, iron, vitamin B2, vitamin B5, selenium, and vitamin B3.
  • Liver covers your daily need for vitamin B12, 778% more than bean raw.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of bean raw is 33.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Liver
Liver
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +1157.1%
Contains more CalciumCalcium +1030%
Contains more PotassiumPotassium +828.7%
Contains more CopperCopper +40.9%
Contains more PhosphorusPhosphorus +70.5%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +282.7%
Contains more IronIron +253.5%
Contains more ZincZinc +194.7%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Liver
Liver
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +176.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +222.1%
Contains more Vitamin CVitamin C +274.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +935.8%
Contains more Vitamin B3Vitamin B3 +618.5%
Contains more Vitamin B5Vitamin B5 +508.2%
Contains more Vitamin B6Vitamin B6 +20.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Iron 5.07mg 17.92mg 161%
Vitamin B2 0.212mg 2.196mg 153%
Cholesterol 0mg 355mg 118%
Folate 525µg 163µg 91%
Vitamin B5 0.785mg 4.774mg 80%
Selenium 27.9µg 67.5µg 72%
Fiber 15.5g 0g 62%
Vitamin B3 1.174mg 8.435mg 45%
Zinc 2.28mg 6.72mg 40%
Magnesium 176mg 14mg 39%
Vitamin B1 0.713mg 0.258mg 38%
Potassium 1393mg 150mg 37%
Manganese 1.148mg 0.3mg 37%
Copper 0.893mg 0.634mg 29%
Phosphorus 411mg 241mg 24%
Carbs 62.55g 3.76g 20%
Vitamin C 6.3mg 23.6mg 19%
Starch 34.17g 14%
Choline 66.2mg 12%
Calcium 113mg 10mg 10%
Calories 347kcal 165kcal 9%
Protein 21.42g 26.02g 9%
Vitamin B6 0.474mg 0.57mg 7%
Fats 1.23g 4.4g 5%
Vitamin K 5.6µg 5%
Saturated fat 0.235g 1.41g 5%
Polyunsaturated fat 0.407g 1.05g 4%
Sodium 12mg 49mg 2%
Vitamin E 0.21mg 1%
Monounsaturated fat 0.229g 0.63g 1%
Protein per 100 calories 6.2g 16g N/A
Calories per 10 g protein 162kcal 63kcal N/A
Weight per 100 calories 29g 61g N/A
Unsaturated / Saturated Fat ratio 2.7 1.2 N/A
Net carbs 47.05g 3.76g N/A
Sugar 2.11g N/A
Tryptophan 0.237mg 0.366mg 0%
Threonine 0.81mg 1.107mg 0%
Isoleucine 0.871mg 1.32mg 0%
Leucine 1.558mg 2.319mg 0%
Lysine 1.356mg 2.007mg 0%
Methionine 0.259mg 0.645mg 0%
Phenylalanine 1.095mg 1.274mg 0%
Valine 0.998mg 1.607mg 0%
Histidine 0.556mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Liver
3
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 CarbsCarbs +1563.6%
Contains more OtherOther +131.3%
Contains more ProteinProtein +21.5%
Contains more FatsFats +257.7%
Contains more WaterWater +467.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +175.1%
Contains more Poly. FatPolyunsaturated fat +158%

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.