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  6. Beef Liver raw vs. Rapini

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

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Differences between beef Liver raw and rapini

  • Beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, selenium, and vitamin B6, while rapini has more vitamin K.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% higher.

The food types used in this comparison are Beef, variety meats, and by-products, liver, raw and Broccoli raab, raw.

Infographic

Beef Liver raw vs Rapini 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%
Rapini
Rapini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more PotassiumPotassium +59.7%
Contains more IronIron +129%
Contains more CopperCopper +23126.2%
Contains more ZincZinc +419.5%
Contains more PhosphorusPhosphorus +430.1%
Contains more SeleniumSelenium +3870%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +2060%
Contains less SodiumSodium -52.2%
Contains more ManganeseManganese +27.4%

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%
Rapini
Rapini
3
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin AVitamin A +3692.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B2Vitamin B2 +2035.7%
Contains more Vitamin B3Vitamin B3 +979%
Contains more Vitamin B5Vitamin B5 +2127.6%
Contains more Vitamin B6Vitamin B6 +533.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +249.4%
Contains more CholineCholine +1721.3%
Contains more Vitamin CVitamin C +1453.8%
Contains more Vitamin EVitamin E +326.3%
Contains more Vitamin KVitamin K +7125.8%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Rapini DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.042mg 1079%
Vitamin A 4968µg 131µg 537%
Vitamin B2 2.755mg 0.129mg 202%
Vitamin K 3.1µg 224µg 184%
Vitamin B5 7.173mg 0.322mg 137%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 1.221mg 75%
Vitamin B6 1.083mg 0.171mg 70%
Selenium 39.7µg 1µg 70%
Choline 333.3mg 18.3mg 57%
Folate 290µg 83µg 52%
Phosphorus 387mg 73mg 45%
Iron 4.9mg 2.14mg 35%
Protein 20.36g 3.17g 34%
Zinc 4mg 0.77mg 29%
Vitamin C 1.3mg 20.2mg 21%
Fiber 0g 2.7g 11%
Calcium 5mg 108mg 10%
Vitamin E 0.38mg 1.62mg 8%
Calories 135kcal 22kcal 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Saturated fat 1.233g 0.05g 5%
Fats 3.63g 0.49g 5%
Manganese 0.31mg 0.395mg 4%
Potassium 313mg 196mg 3%
Polyunsaturated fat 0.465g 0.13g 2%
Sodium 69mg 33mg 2%
Vitamin B1 0.189mg 0.162mg 2%
Magnesium 18mg 22mg 1%
Monounsaturated fat 0.479g 0.026g 1%
Carbs 3.89g 2.85g 0%
Net carbs 3.89g 0.15g N/A
Sugar 0g 0.38g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.043mg 0%
Threonine 0.869mg 0.106mg 0%
Isoleucine 0.967mg 0.104mg 0%
Leucine 1.91mg 0.17mg 0%
Lysine 1.607mg 0.198mg 0%
Methionine 0.543mg 0.048mg 0%
Phenylalanine 1.084mg 0.128mg 0%
Valine 1.26mg 0.153mg 0%
Histidine 0.629mg 0.066mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g 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
Rapini
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +542.3%
Contains more FatsFats +640.8%
Contains more CarbsCarbs +36.5%
Contains more OtherOther +39.4%
Contains more WaterWater +30.7%

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
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +1742.3%
Contains more Poly. FatPolyunsaturated fat +257.7%
Contains less Sat. FatSaturated fat -95.9%

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.