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  6. Beef Liver raw vs. Broccoli

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

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A recap on differences between beef Liver raw and broccoli

  • Beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, and vitamin B6; however, broccoli is higher in vitamin C and vitamin K.
  • Beef Liver raw covers your daily vitamin B12 needs 2471% more than broccoli.

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

Infographic

Beef Liver raw vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more IronIron +571.2%
Contains more CopperCopper +19808.2%
Contains more ZincZinc +875.6%
Contains more PhosphorusPhosphorus +486.4%
Contains more ManganeseManganese +47.6%
Contains more SeleniumSelenium +1488%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +840%
Contains less SodiumSodium -52.2%
~equal in Potassium ~316mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +15925.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +166.2%
Contains more Vitamin B2Vitamin B2 +2254.7%
Contains more Vitamin B3Vitamin B3 +1961.8%
Contains more Vitamin B5Vitamin B5 +1151.8%
Contains more Vitamin B6Vitamin B6 +518.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +360.3%
Contains more CholineCholine +1682.4%
Contains more Vitamin CVitamin C +6761.5%
Contains more Vitamin EVitamin E +105.3%
Contains more Vitamin KVitamin K +3177.4%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Broccoli DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.049mg 1078%
Vitamin A 4968µg 31µg 549%
Vitamin B2 2.755mg 0.117mg 203%
Vitamin B5 7.173mg 0.573mg 132%
Vitamin C 1.3mg 89.2mg 98%
Cholesterol 275mg 0mg 92%
Vitamin K 3.1µg 101.6µg 82%
Vitamin B3 13.175mg 0.639mg 78%
Vitamin B6 1.083mg 0.175mg 70%
Selenium 39.7µg 2.5µg 68%
Choline 333.3mg 18.7mg 57%
Folate 290µg 63µg 57%
Iron 4.9mg 0.73mg 52%
Phosphorus 387mg 66mg 46%
Protein 20.36g 2.82g 35%
Zinc 4mg 0.41mg 33%
Fiber 0g 2.6g 10%
Vitamin B1 0.189mg 0.071mg 10%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Saturated fat 1.233g 0.039g 5%
Calories 135kcal 34kcal 5%
Fats 3.63g 0.37g 5%
Manganese 0.31mg 0.21mg 4%
Calcium 5mg 47mg 4%
Polyunsaturated fat 0.465g 0.038g 3%
Vitamin E 0.38mg 0.78mg 3%
Sodium 69mg 33mg 2%
Fructose 0.68g 1%
Magnesium 18mg 21mg 1%
Carbs 3.89g 6.64g 1%
Monounsaturated fat 0.479g 0.011g 1%
Net carbs 3.89g 4.04g N/A
Potassium 313mg 316mg 0%
Sugar 0g 1.7g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.033mg 0%
Threonine 0.869mg 0.088mg 0%
Isoleucine 0.967mg 0.079mg 0%
Leucine 1.91mg 0.129mg 0%
Lysine 1.607mg 0.135mg 0%
Methionine 0.543mg 0.038mg 0%
Phenylalanine 1.084mg 0.117mg 0%
Valine 1.26mg 0.125mg 0%
Histidine 0.629mg 0.059mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g 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% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +622%
Contains more FatsFats +881.1%
Contains more OtherOther +50.6%
Contains more CarbsCarbs +70.7%
Contains more WaterWater +26.1%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +4254.5%
Contains more Poly. FatPolyunsaturated fat +1123.7%
Contains less Sat. FatSaturated fat -96.8%

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.