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  6. Beef Liver raw vs. Beans

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

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The main differences between beef Liver raw and beans

  • Beef Liver raw is richer than beans in vitamin B12, copper, vitamin A, vitamin B2, vitamin B3, vitamin B6, folate, selenium, and iron.
  • 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 Beans, baked, canned, no salt added.

Infographic

Beef Liver raw vs Beans 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%
Beans
Beans
3
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%
Contains more IronIron +1589.7%
Contains more CopperCopper +4635.4%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +272.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +782.2%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +900%
Contains less SodiumSodium -98.6%
~equal in Potassium ~296mg

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%
Beans
Beans
1
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% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +99260%
Contains more Vitamin EVitamin E +153.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +4491.7%
Contains more Vitamin B3Vitamin B3 +2964%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +733.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +287.5%
Contains more FolateFolate +1108.3%
Contains more CholineCholine +982.1%
Contains more Vitamin CVitamin C +138.5%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Beans DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.206mg 1061%
Vitamin A 4968µg 5µg 551%
Vitamin B2 2.755mg 0.06mg 207%
Vitamin B5 7.173mg 143%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.43mg 80%
Vitamin B6 1.083mg 0.13mg 73%
Folate 290µg 24µg 67%
Selenium 39.7µg 4.5µg 64%
Iron 4.9mg 0.29mg 58%
Choline 333.3mg 30.8mg 55%
Phosphorus 387mg 104mg 40%
Protein 20.36g 4.8g 31%
Zinc 4mg 1.4mg 24%
Fiber 0g 5.5g 22%
Manganese 0.31mg 13%
Carbs 3.89g 20.49g 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Fats 3.63g 0.4g 5%
Calcium 5mg 50mg 5%
Saturated fat 1.233g 0.103g 5%
Sodium 69mg 1mg 3%
Vitamin B1 0.189mg 0.15mg 3%
Magnesium 18mg 32mg 3%
Polyunsaturated fat 0.465g 0.172g 2%
Vitamin K 3.1µg 0.8µg 2%
Calories 135kcal 105kcal 2%
Vitamin C 1.3mg 3.1mg 2%
Vitamin E 0.38mg 0.15mg 2%
Potassium 313mg 296mg 1%
Monounsaturated fat 0.479g 0.035g 1%
Net carbs 3.89g 14.99g N/A
Sugar 0g 7.78g N/A
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
Beans
Beans
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
Contains more ProteinProtein +324.2%
Contains more FatsFats +807.5%
Contains more CarbsCarbs +426.7%
Contains more OtherOther +30.5%
~equal in Water ~72.6g

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
Beans
Beans
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
Contains more Mono. FatMonounsaturated fat +1268.6%
Contains more Poly. FatPolyunsaturated fat +170.3%
Contains less Sat. FatSaturated fat -91.6%

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