Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Kidney bean vs Liver - In-Depth Nutrition Comparison

Compare

How are Kidney bean and Liver different?

  • Kidney bean is richer in Folate, while Liver is higher in Vitamin B12, Vitamin A, Vitamin B2, Iron, Selenium, Fiber, Vitamin B5, and Vitamin B3.
  • Liver covers your daily need of Vitamin B12 778% more than Kidney bean.
  • Kidney bean contains 2 times more Folate than Liver. Kidney bean contains 394µg of Folate, while Liver contains 163µg.

Beans, kidney, all types, mature seeds, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised types were used in this article.

Infographic

Kidney bean vs Liver infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1330%
Contains more Potassium +837.3%
Contains more Magnesium +900%
Contains more Copper +51.1%
Contains more Phosphorus +68.9%
Contains less Sodium -51%
Contains more Iron +118.5%
Contains more Zinc +140.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 673% 3% 14% 10% 212% 184% 104% 7%
Contains more Calcium +1330%
Contains more Potassium +837.3%
Contains more Magnesium +900%
Contains more Copper +51.1%
Contains more Phosphorus +68.9%
Contains less Sodium -51%
Contains more Iron +118.5%
Contains more Zinc +140.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Liver
Contains more Vitamin B1 +105%
Contains more Folate +141.7%
Contains more Vitamin C +424.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +902.7%
Contains more Vitamin B3 +309.5%
Contains more Vitamin B5 +512.1%
Contains more Vitamin B6 +43.6%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 79% 1080% 0% 0% 65% 507% 159% 287% 132% 2334% 0% 123%
Contains more Vitamin B1 +105%
Contains more Folate +141.7%
Contains more Vitamin C +424.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +902.7%
Contains more Vitamin B3 +309.5%
Contains more Vitamin B5 +512.1%
Contains more Vitamin B6 +43.6%
Contains more Vitamin B12 +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
397
Liver
Mineral Summary Score
143
Kidney bean
150
Liver

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
156%
Liver
Carbohydrates
60%
Kidney bean
4%
Liver
Fats
4%
Kidney bean
20%
Liver

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Liver
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 22)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.9)
Which food is lower in Cholesterol?
Kidney bean
Kidney bean is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 1.29g)
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.

All nutrients comparison - raw data values

Nutrient Kidney bean Liver Opinion
Calories 333 165 Kidney bean
Protein 23.58 26.02 Liver
Fats 0.83 4.4 Liver
Vitamin C 4.5 23.6 Liver
Carbs 60.01 3.76 Kidney bean
Cholesterol 0 355 Kidney bean
Vitamin D 0 Kidney bean
Iron 8.2 17.92 Liver
Calcium 143 10 Kidney bean
Potassium 1406 150 Kidney bean
Magnesium 140 14 Kidney bean
Sugar 2.23 Liver
Fiber 24.9 0 Kidney bean
Copper 0.958 0.634 Kidney bean
Zinc 2.79 6.72 Liver
Starch
Phosphorus 407 241 Kidney bean
Sodium 24 49 Kidney bean
Vitamin A 0 17997 Liver
Vitamin E 0.22 Kidney bean
Vitamin D 0 Kidney bean
Vitamin B1 0.529 0.258 Kidney bean
Vitamin B2 0.219 2.196 Liver
Vitamin B3 2.06 8.435 Liver
Vitamin B5 0.78 4.774 Liver
Vitamin B6 0.397 0.57 Liver
Vitamin B12 0 18.67 Liver
Vitamin K 19 Kidney bean
Folate 394 163 Kidney bean
Trans Fat 0 Liver
Saturated Fat 0.12 1.41 Kidney bean
Monounsaturated Fat 0.064 0.63 Liver
Polyunsaturated fat 0.457 1.05 Liver
Tryptophan 0.279 0.366 Liver
Threonine 0.992 1.107 Liver
Isoleucine 1.041 1.32 Liver
Leucine 1.882 2.319 Liver
Lysine 1.618 2.007 Liver
Methionine 0.355 0.645 Liver
Phenylalanine 1.275 1.274 Kidney bean
Valine 1.233 1.607 Liver
Histidine 0.656 0.708 Liver
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.