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  6. Beans vs. Beef Liver raw

Beans vs. Beef Liver raw — In-Depth Nutrition Comparison

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The main differences between beans and beef Liver raw

  • Beef Liver raw is richer than beans in vitamin B12, copper, vitamin A, vitamin B2, vitamin B3, vitamin B6, folate, selenium, and iron.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2471% higher.

Food types used in this article are Beans, baked, canned, no salt added and Beef, variety meats, and by-products, liver, raw.

Infographic

Beans vs Beef Liver raw 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.
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +900%
Contains less SodiumSodium -98.6%
Contains more IronIron +1589.7%
Contains more CopperCopper +4635.4%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +272.1%
Contains more SeleniumSelenium +782.2%
~equal in Potassium ~313mg

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.
Beans
Beans
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +138.5%
Contains more Vitamin AVitamin A +99260%
Contains more Vitamin EVitamin E +153.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +4491.7%
Contains more Vitamin B3Vitamin B3 +2964%
Contains more Vitamin B6Vitamin B6 +733.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +287.5%
Contains more FolateFolate +1108.3%
Contains more CholineCholine +982.1%

All nutrients comparison - raw data values

Nutrient Beans Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.206mg 9.755mg 1061%
Vitamin A 5µg 4968µg 551%
Vitamin B2 0.06mg 2.755mg 207%
Vitamin B5 7.173mg 143%
Cholesterol 0mg 275mg 92%
Vitamin B3 0.43mg 13.175mg 80%
Vitamin B6 0.13mg 1.083mg 73%
Folate 24µg 290µg 67%
Selenium 4.5µg 39.7µg 64%
Iron 0.29mg 4.9mg 58%
Choline 30.8mg 333.3mg 55%
Phosphorus 104mg 387mg 40%
Protein 4.8g 20.36g 31%
Zinc 1.4mg 4mg 24%
Fiber 5.5g 0g 22%
Manganese 0.31mg 13%
Carbs 20.49g 3.89g 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Fats 0.4g 3.63g 5%
Calcium 50mg 5mg 5%
Saturated fat 0.103g 1.233g 5%
Sodium 1mg 69mg 3%
Vitamin B1 0.15mg 0.189mg 3%
Magnesium 32mg 18mg 3%
Polyunsaturated fat 0.172g 0.465g 2%
Vitamin K 0.8µg 3.1µg 2%
Calories 105kcal 135kcal 2%
Vitamin C 3.1mg 1.3mg 2%
Vitamin E 0.15mg 0.38mg 2%
Potassium 296mg 313mg 1%
Monounsaturated fat 0.035g 0.479g 1%
Net carbs 14.99g 3.89g N/A
Sugar 7.78g 0g N/A
Trans fat 0g 0.17g N/A
Tryptophan 0.263mg 0%
Threonine 0.869mg 0%
Isoleucine 0.967mg 0%
Leucine 1.91mg 0%
Lysine 1.607mg 0%
Methionine 0.543mg 0%
Phenylalanine 1.084mg 0%
Valine 1.26mg 0%
Histidine 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more CarbsCarbs +426.7%
Contains more OtherOther +30.5%
Contains more ProteinProtein +324.2%
Contains more FatsFats +807.5%
~equal in Water ~70.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +1268.6%
Contains more Poly. FatPolyunsaturated fat +170.3%

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.