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  6. Beef Liver raw vs. Beef tenderloin

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

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The main differences between beef Liver raw and beef tenderloin

  • Beef Liver raw is richer than beef tenderloin in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, folate, vitamin B6, vitamin B3, and choline.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2368% higher.
  • Beef tenderloin contains less cholesterol.

Food types used in this article are Beef, variety meats, and by-products, liver, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Beef Liver raw vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more IronIron +57.6%
Contains more CopperCopper +7830.9%
Contains more PhosphorusPhosphorus +90.6%
Contains more ManganeseManganese +2114.3%
Contains more SeleniumSelenium +73.4%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +80%
Contains less SodiumSodium -17.4%
~equal in Potassium ~331mg
~equal in Zinc ~4.03mg

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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin B2Vitamin B2 +959.6%
Contains more Vitamin B3Vitamin B3 +339.2%
Contains more Vitamin B5Vitamin B5 +2769.2%
Contains more Vitamin B6Vitamin B6 +333.2%
Contains more Vitamin B12Vitamin B12 +2310.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3525%
Contains more CholineCholine +266.3%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Beef tenderloin DV% diff.
Vitamin B12 59.3µg 2.46µg 2368%
Copper 9.755mg 0.123mg 1070%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.26mg 192%
Vitamin B5 7.173mg 0.25mg 138%
Folate 290µg 8µg 71%
Vitamin B6 1.083mg 0.25mg 64%
Vitamin B3 13.175mg 3mg 64%
Cholesterol 275mg 85mg 63%
Choline 333.3mg 91mg 44%
Saturated fat 1.233g 9.72g 39%
Fats 3.63g 24.6g 32%
Selenium 39.7µg 22.9µg 31%
Phosphorus 387mg 203mg 26%
Monounsaturated fat 0.479g 10.27g 24%
Iron 4.9mg 3.11mg 22%
Manganese 0.31mg 0.014mg 13%
Calories 135kcal 324kcal 9%
Vitamin B1 0.189mg 0.09mg 8%
Protein 20.36g 23.9g 7%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Polyunsaturated fat 0.465g 1g 4%
Vitamin K 3.1µg 3%
Vitamin E 0.38mg 3%
Carbs 3.89g 0g 1%
Vitamin C 1.3mg 0mg 1%
Magnesium 18mg 22mg 1%
Potassium 313mg 331mg 1%
Sodium 69mg 57mg 1%
Net carbs 3.89g 0g N/A
Calcium 5mg 9mg 0%
Zinc 4mg 4.03mg 0%
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.268mg 0%
Threonine 0.869mg 1.044mg 0%
Isoleucine 0.967mg 1.075mg 0%
Leucine 1.91mg 1.889mg 0%
Lysine 1.607mg 1.989mg 0%
Methionine 0.543mg 0.612mg 0%
Phenylalanine 1.084mg 0.933mg 0%
Valine 1.26mg 1.163mg 0%
Histidine 0.629mg 0.818mg 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +46.4%
Contains more ProteinProtein +17.4%
Contains more FatsFats +577.7%
Contains more OtherOther +138.9%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +2044.1%
Contains more Poly. FatPolyunsaturated fat +115.1%

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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.