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  6. Beef Liver raw vs. Arugula

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

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The main differences between beef Liver raw and arugula

  • Beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and selenium, yet arugula is richer in vitamin K.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2471% higher.

Food types used in this article are Beef, variety meats, and by-products, liver, raw and Arugula, raw.

Infographic

Beef Liver raw vs Arugula 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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more IronIron +235.6%
Contains more CopperCopper +12735.5%
Contains more ZincZinc +751.1%
Contains more PhosphorusPhosphorus +644.2%
Contains more SeleniumSelenium +13133.3%
Contains more MagnesiumMagnesium +161.1%
Contains more CalciumCalcium +3100%
Contains more PotassiumPotassium +17.9%
Contains less SodiumSodium -60.9%
~equal in Manganese ~0.321mg

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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin AVitamin A +4074.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +329.5%
Contains more Vitamin B2Vitamin B2 +3103.5%
Contains more Vitamin B3Vitamin B3 +4219.7%
Contains more Vitamin B5Vitamin B5 +1541.4%
Contains more Vitamin B6Vitamin B6 +1383.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +199%
Contains more CholineCholine +2078.4%
Contains more Vitamin CVitamin C +1053.8%
Contains more Vitamin EVitamin E +13.2%
Contains more Vitamin KVitamin K +3403.2%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Arugula DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.076mg 1075%
Vitamin A 4968µg 119µg 539%
Vitamin B2 2.755mg 0.086mg 205%
Vitamin B5 7.173mg 0.437mg 135%
Cholesterol 275mg 0mg 92%
Vitamin K 3.1µg 108.6µg 88%
Vitamin B3 13.175mg 0.305mg 80%
Vitamin B6 1.083mg 0.073mg 78%
Selenium 39.7µg 0.3µg 72%
Choline 333.3mg 15.3mg 58%
Folate 290µg 97µg 48%
Phosphorus 387mg 52mg 48%
Iron 4.9mg 1.46mg 43%
Protein 20.36g 2.58g 36%
Zinc 4mg 0.47mg 32%
Calcium 5mg 160mg 16%
Vitamin C 1.3mg 15mg 15%
Vitamin B1 0.189mg 0.044mg 12%
Magnesium 18mg 47mg 7%
Calories 135kcal 25kcal 6%
Fiber 0g 1.6g 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Fats 3.63g 0.66g 5%
Saturated fat 1.233g 0.086g 5%
Sodium 69mg 27mg 2%
Potassium 313mg 369mg 2%
Polyunsaturated fat 0.465g 0.319g 1%
Monounsaturated fat 0.479g 0.049g 1%
Carbs 3.89g 3.65g 0%
Net carbs 3.89g 2.05g N/A
Sugar 0g 2.05g N/A
Vitamin E 0.38mg 0.43mg 0%
Manganese 0.31mg 0.321mg 0%
Trans fat 0.17g 0g 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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +689.1%
Contains more FatsFats +450%
Contains more WaterWater +29.5%
~equal in Carbs ~3.65g
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +877.6%
Contains more Poly. FatPolyunsaturated fat +45.8%
Contains less Sat. FatSaturated fat -93%

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.