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  6. Bean vs. Liver

Bean vs. Liver — In-Depth Nutrition Comparison

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Significant differences between Bean and Liver

  • The amount of Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Vitamin B3, Zinc, Copper, and Folate in Liver is higher than in Bean.
  • Liver covers your daily Vitamin B12 needs 778% more than Bean.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Bean 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
Bean
4
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%
Liver
Liver
6
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 +128.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +97.3%
Contains less SodiumSodium -98%
Contains more IronIron +6079.3%
Contains more CopperCopper +207.8%
Contains more ZincZinc +380%
Contains more PhosphorusPhosphorus +131.7%
Contains more SeleniumSelenium +1400%

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
Bean
3
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% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Liver
Liver
9
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 79% 1080% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +661.3%
Contains more Vitamin AVitamin A +16878.3%
Contains more Vitamin B1Vitamin B1 +72%
Contains more Vitamin B2Vitamin B2 +3560%
Contains more Vitamin B3Vitamin B3 +1861.6%
Contains more Vitamin B6Vitamin B6 +338.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +579.2%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
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
Liver
Liver
2
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 +444.9%
Contains more WaterWater +12.9%
Contains more OtherOther +14%
Contains more ProteinProtein +442.1%
Contains more FatsFats +1000%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
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
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 -92.7%
Contains more Mono. FatMonounsaturated Fat +1700%
Contains more Poly. FatPolyunsaturated fat +510.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Liver Opinion
Calories 105kcal 165kcal Liver
Protein 4.8g 26.02g Liver
Fats 0.4g 4.4g Liver
Vitamin C 3.1mg 23.6mg Liver
Net carbs 14.99g 3.76g Bean
Carbs 20.49g 3.76g Bean
Cholesterol 0mg 355mg Bean
Magnesium 32mg 14mg Bean
Calcium 50mg 10mg Bean
Potassium 296mg 150mg Bean
Iron 0.29mg 17.92mg Liver
Sugar 7.78g Liver
Fiber 5.5g 0g Bean
Copper 0.206mg 0.634mg Liver
Zinc 1.4mg 6.72mg Liver
Phosphorus 104mg 241mg Liver
Sodium 1mg 49mg Bean
Vitamin A 106IU 17997IU Liver
Vitamin A 5µg 5405µg Liver
Vitamin E 0.15mg Bean
Manganese 0.3mg Liver
Selenium 4.5µg 67.5µg Liver
Vitamin B1 0.15mg 0.258mg Liver
Vitamin B2 0.06mg 2.196mg Liver
Vitamin B3 0.43mg 8.435mg Liver
Vitamin B5 4.774mg Liver
Vitamin B6 0.13mg 0.57mg Liver
Vitamin B12 0µg 18.67µg Liver
Vitamin K 0.8µg Bean
Folate 24µg 163µg Liver
Choline 30.8mg Bean
Saturated Fat 0.103g 1.41g Bean
Monounsaturated Fat 0.035g 0.63g Liver
Polyunsaturated fat 0.172g 1.05g Liver
Tryptophan 0.366mg Liver
Threonine 1.107mg Liver
Isoleucine 1.32mg Liver
Leucine 2.319mg Liver
Lysine 2.007mg Liver
Methionine 0.645mg Liver
Phenylalanine 1.274mg Liver
Valine 1.607mg Liver
Histidine 0.708mg Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver

Which food is preferable for your diet?

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

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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
11%
Bean
366%
Liver
Minerals Daily Need Coverage Score
25%
Bean
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 7.78g)
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 is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.307g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.