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Beef Liver raw vs. Kidney beans raw — In-Depth Nutrition Comparison

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Important differences between beef Liver raw and kidney beans raw

  • Beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, selenium, and vitamin B6; however, kidney beans raw has more fiber.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.
  • Kidney beans raw is lower in cholesterol.

The food varieties used in the comparison are Beef, variety meats and by-products, liver, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Beef Liver raw vs Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CopperCopper +918.3%
Contains more ZincZinc +43.4%
Contains more SeleniumSelenium +1140.6%
Contains more MagnesiumMagnesium +677.8%
Contains more CalciumCalcium +2760%
Contains more PotassiumPotassium +349.2%
Contains more IronIron +67.3%
Contains less SodiumSodium -65.2%
Contains more ManganeseManganese +229.4%
~equal in Phosphorus ~407mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1158%
Contains more Vitamin B3Vitamin B3 +539.6%
Contains more Vitamin B5Vitamin B5 +819.6%
Contains more Vitamin B6Vitamin B6 +172.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +246.2%
Contains more Vitamin B1Vitamin B1 +179.9%
Contains more Vitamin KVitamin K +512.9%
Contains more FolateFolate +35.9%

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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +337.3%
Contains more WaterWater +502.6%
Contains more ProteinProtein +15.8%
Contains more CarbsCarbs +1442.7%
Contains more OtherOther +192.4%

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% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +648.4%
Contains less Sat. FatSaturated fat -90.3%
~equal in Polyunsaturated fat ~0.457g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Liver raw Kidney beans raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Liver raw Kidney beans raw DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.958mg 977%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.219mg 195%
Vitamin B5 7.173mg 0.78mg 128%
Fiber 0g 24.9g 100%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 2.06mg 69%
Selenium 39.7µg 3.2µg 66%
Choline 333.3mg 61%
Vitamin B6 1.083mg 0.397mg 53%
Iron 4.9mg 8.2mg 41%
Potassium 313mg 1406mg 32%
Manganese 0.31mg 1.021mg 31%
Magnesium 18mg 140mg 29%
Vitamin B1 0.189mg 0.529mg 28%
Folate 290µg 394µg 26%
Carbs 3.89g 60.01g 19%
Calcium 5mg 143mg 14%
Vitamin K 3.1µg 19µg 13%
Zinc 4mg 2.79mg 11%
Calories 135kcal 333kcal 10%
Vitamin D 1.2µg 0µg 6%
Protein 20.36g 23.58g 6%
Vitamin D 49IU 0IU 6%
Saturated fat 1.233g 0.12g 5%
Vitamin C 1.3mg 4.5mg 4%
Fats 3.63g 0.83g 4%
Phosphorus 387mg 407mg 3%
Sodium 69mg 24mg 2%
Vitamin E 0.38mg 0.22mg 1%
Monounsaturated fat 0.479g 0.064g 1%
Net carbs 3.89g 35.11g N/A
Sugar 0g 2.23g N/A
Trans fat 0.17g 0g N/A
Polyunsaturated fat 0.465g 0.457g 0%
Tryptophan 0.263mg 0.279mg 0%
Threonine 0.869mg 0.992mg 0%
Isoleucine 0.967mg 1.041mg 0%
Leucine 1.91mg 1.882mg 0%
Lysine 1.607mg 1.618mg 0%
Methionine 0.543mg 0.355mg 0%
Phenylalanine 1.084mg 1.275mg 0%
Valine 1.26mg 1.233mg 0%
Histidine 0.629mg 0.656mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Kidney beans raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
855%
Beef Liver raw
56%
Kidney beans raw
Minerals Daily Need Coverage Score
402%
Beef Liver raw
130%
Kidney beans raw

Comparison summary

Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 1.113g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $1.2)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
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.

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