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Kidney bean vs Liver - In-Depth Nutrition Comparison

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How are Kidney bean and Liver different?

  • Kidney bean is richer in Fiber, and Folate, while Liver is higher in Vitamin B12, Vitamin A RAE, Vitamin B2, Iron, Selenium, Vitamin B5, and Vitamin B3.
  • Liver covers your daily need of Vitamin B12 778% more than Kidney bean.
  • Kidney bean contains 10000000 times more Fiber than Liver. Kidney bean contains 24.9g of Fiber, while Liver contains 0g.
  • Kidney bean is lower in Cholesterol.

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
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 Magnesium +900%
Contains more Phosphorus +68.9%
Contains more Potassium +837.3%
Contains less Sodium -51%
Contains more Copper +51.1%
Contains more Iron +118.5%
Contains more Zinc +140.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Contains more Calcium +1330%
Contains more Magnesium +900%
Contains more Phosphorus +68.9%
Contains more Potassium +837.3%
Contains less Sodium -51%
Contains more Copper +51.1%
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 A +∞%
Contains more Vitamin C +424.4%
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 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% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 +105%
Contains more Folate +141.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +424.4%
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 +∞%

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 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 Kidney bean Liver Opinion
Net carbs 35.11g 3.76g Kidney bean
Protein 23.58g 26.02g Liver
Fats 0.83g 4.4g Liver
Carbs 60.01g 3.76g Kidney bean
Calories 333kcal 165kcal Kidney bean
Starch g g
Fructose g g
Sugar 2.23g g Liver
Fiber 24.9g 0g Kidney bean
Calcium 143mg 10mg Kidney bean
Iron 8.2mg 17.92mg Liver
Magnesium 140mg 14mg Kidney bean
Phosphorus 407mg 241mg Kidney bean
Potassium 1406mg 150mg Kidney bean
Sodium 24mg 49mg Kidney bean
Zinc 2.79mg 6.72mg Liver
Copper 0.958mg 0.634mg Kidney bean
Vitamin A 0IU 17997IU Liver
Vitamin E 0.22mg mg Kidney bean
Vitamin D 0IU IU Kidney bean
Vitamin D 0µg µg Kidney bean
Vitamin C 4.5mg 23.6mg Liver
Vitamin B1 0.529mg 0.258mg Kidney bean
Vitamin B2 0.219mg 2.196mg Liver
Vitamin B3 2.06mg 8.435mg Liver
Vitamin B5 0.78mg 4.774mg Liver
Vitamin B6 0.397mg 0.57mg Liver
Folate 394µg 163µg Kidney bean
Vitamin B12 0µg 18.67µg Liver
Vitamin K 19µg µg Kidney bean
Tryptophan 0.279mg 0.366mg Liver
Threonine 0.992mg 1.107mg Liver
Isoleucine 1.041mg 1.32mg Liver
Leucine 1.882mg 2.319mg Liver
Lysine 1.618mg 2.007mg Liver
Methionine 0.355mg 0.645mg Liver
Phenylalanine 1.275mg 1.274mg Kidney bean
Valine 1.233mg 1.607mg Liver
Histidine 0.656mg 0.708mg Liver
Cholesterol 0mg 355mg Kidney bean
Trans Fat 0g g Liver
Saturated Fat 0.12g 1.41g Kidney bean
Monounsaturated Fat 0.064g 0.63g Liver
Polyunsaturated fat 0.457g 1.05g Liver

Which food is preferable for your diet?

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

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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

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 contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Kidney bean
Kidney bean is lower in Cholesterol (difference - 355mg)
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.

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.