Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beef Liver raw
  5. Compare
  6. Beef Liver raw vs. Green beans

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

Compare

How are beef Liver raw and green beans different?

  • Beef Liver raw is higher than green beans in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, selenium, and folate.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than green beans.

Beef, variety meats, and by-products, liver, raw and Beans, snap, green, cooked, boiled, drained, without salt types were used in this article.

Infographic

Beef Liver raw vs Green 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +114.4%
Contains more IronIron +653.8%
Contains more CopperCopper +17014%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +1234.5%
Contains more SeleniumSelenium +19750%
Contains more CalciumCalcium +780%
Contains less SodiumSodium -98.6%
~equal in Magnesium ~18mg
~equal in Manganese ~0.285mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin AVitamin A +15425%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +155.4%
Contains more Vitamin B2Vitamin B2 +2740.2%
Contains more Vitamin B3Vitamin B3 +2045.8%
Contains more Vitamin B5Vitamin B5 +9593.2%
Contains more Vitamin B6Vitamin B6 +1833.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +778.8%
Contains more CholineCholine +1872.2%
Contains more Vitamin CVitamin C +646.2%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin KVitamin K +1445.2%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Green beans DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.057mg 1078%
Vitamin A 4968µg 32µg 548%
Vitamin B2 2.755mg 0.097mg 204%
Vitamin B5 7.173mg 0.074mg 142%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.614mg 79%
Vitamin B6 1.083mg 0.056mg 79%
Selenium 39.7µg 0.2µg 72%
Folate 290µg 33µg 64%
Choline 333.3mg 16.9mg 58%
Iron 4.9mg 0.65mg 53%
Phosphorus 387mg 29mg 51%
Vitamin K 3.1µg 47.9µg 37%
Protein 20.36g 1.89g 37%
Zinc 4mg 0.25mg 34%
Fiber 0g 3.2g 13%
Vitamin B1 0.189mg 0.074mg 10%
Vitamin C 1.3mg 9.7mg 9%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Saturated fat 1.233g 0.064g 5%
Calories 135kcal 35kcal 5%
Fats 3.63g 0.28g 5%
Potassium 313mg 146mg 5%
Calcium 5mg 44mg 4%
Sodium 69mg 1mg 3%
Polyunsaturated fat 0.465g 0.145g 2%
Manganese 0.31mg 0.285mg 1%
Vitamin E 0.38mg 0.46mg 1%
Carbs 3.89g 7.88g 1%
Monounsaturated fat 0.479g 0.011g 1%
Net carbs 3.89g 4.68g N/A
Magnesium 18mg 18mg 0%
Sugar 0g 3.63g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.02mg 0%
Threonine 0.869mg 0.082mg 0%
Isoleucine 0.967mg 0.069mg 0%
Leucine 1.91mg 0.116mg 0%
Lysine 1.607mg 0.091mg 0%
Methionine 0.543mg 0.023mg 0%
Phenylalanine 1.084mg 0.069mg 0%
Valine 1.26mg 0.093mg 0%
Histidine 0.629mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +977.2%
Contains more FatsFats +1196.4%
Contains more OtherOther +79.5%
Contains more CarbsCarbs +102.6%
Contains more WaterWater +26%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +4254.5%
Contains more Poly. FatPolyunsaturated fat +220.7%
Contains less Sat. FatSaturated fat -94.8%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.