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  6. Navy bean raw vs. Liver

Navy bean raw vs. Liver — In-Depth Nutrition Comparison

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What are the differences between navy bean raw and liver?

  • Liver is richer than navy bean raw in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, vitamin B3, and copper.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • The glycemic index of liver is lower.

We used Beans, navy, mature seeds, sprouted, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised types in this article.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Liver
Liver
5
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 +621.4%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +104.7%
Contains less SodiumSodium -73.5%
Contains more ManganeseManganese +36%
Contains more IronIron +828.5%
Contains more CopperCopper +78.1%
Contains more ZincZinc +655.1%
Contains more PhosphorusPhosphorus +141%
Contains more SeleniumSelenium +11150%

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 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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Liver
Liver
8
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% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin B1Vitamin B1 +51.2%
Contains more Vitamin CVitamin C +25.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +921.4%
Contains more Vitamin B3Vitamin B3 +591.4%
Contains more Vitamin B5Vitamin B5 +478.7%
Contains more Vitamin B6Vitamin B6 +198.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +23.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Iron 1.93mg 17.92mg 200%
Vitamin B2 0.215mg 2.196mg 152%
Selenium 0.6µg 67.5µg 122%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.825mg 4.774mg 79%
Zinc 0.89mg 6.72mg 53%
Vitamin B3 1.22mg 8.435mg 45%
Protein 6.15g 26.02g 40%
Copper 0.356mg 0.634mg 31%
Vitamin B6 0.191mg 0.57mg 29%
Magnesium 101mg 14mg 21%
Phosphorus 100mg 241mg 20%
Vitamin B1 0.39mg 0.258mg 11%
Folate 132µg 163µg 8%
Saturated fat 0.085g 1.41g 6%
Fats 0.7g 4.4g 6%
Calories 67kcal 165kcal 5%
Manganese 0.408mg 0.3mg 5%
Potassium 307mg 150mg 5%
Vitamin C 18.8mg 23.6mg 5%
Polyunsaturated fat 0.407g 1.05g 4%
Carbs 13.05g 3.76g 3%
Sodium 13mg 49mg 2%
Calcium 15mg 10mg 1%
Monounsaturated fat 0.052g 0.63g 1%
Net carbs 13.05g 3.76g N/A
Tryptophan 0.064mg 0.366mg 0%
Threonine 0.258mg 1.107mg 0%
Isoleucine 0.273mg 1.32mg 0%
Leucine 0.442mg 2.319mg 0%
Lysine 0.35mg 2.007mg 0%
Methionine 0.064mg 0.645mg 0%
Phenylalanine 0.31mg 1.274mg 0%
Valine 0.316mg 1.607mg 0%
Histidine 0.172mg 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +247.1%
Contains more WaterWater +23.1%
Contains more ProteinProtein +323.1%
Contains more FatsFats +528.6%
Contains more OtherOther +57.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 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 -94%
Contains more Mono. FatMonounsaturated fat +1111.5%
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.