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  6. Beef Liver raw vs. Cauliflower

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

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Significant differences between beef Liver raw and cauliflower

  • The amount of vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, selenium, vitamin B6, and folate in beef Liver raw is higher than in cauliflower.
  • Beef Liver raw covers your daily vitamin B12 needs 2471% more than cauliflower.
  • Cauliflower contains less cholesterol.

Specific food types used in this comparison are Beef, variety meats, and by-products, liver, raw and Cauliflower, raw.

Infographic

Beef Liver raw vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +1066.7%
Contains more CopperCopper +24912.8%
Contains more ZincZinc +1381.5%
Contains more PhosphorusPhosphorus +779.5%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +6516.7%
Contains more CalciumCalcium +340%
Contains less SodiumSodium -56.5%
~equal in Potassium ~299mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +278%
Contains more Vitamin B2Vitamin B2 +4491.7%
Contains more Vitamin B3Vitamin B3 +2498.6%
Contains more Vitamin B5Vitamin B5 +975.4%
Contains more Vitamin B6Vitamin B6 +488.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +408.8%
Contains more CholineCholine +652.4%
Contains more Vitamin CVitamin C +3607.7%
Contains more Vitamin KVitamin K +400%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Cauliflower DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.039mg 1080%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.06mg 207%
Vitamin B5 7.173mg 0.667mg 130%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.507mg 79%
Selenium 39.7µg 0.6µg 71%
Vitamin B6 1.083mg 0.184mg 69%
Folate 290µg 57µg 58%
Iron 4.9mg 0.42mg 56%
Choline 333.3mg 44.3mg 53%
Vitamin C 1.3mg 48.2mg 52%
Phosphorus 387mg 44mg 49%
Protein 20.36g 1.92g 37%
Zinc 4mg 0.27mg 34%
Vitamin B1 0.189mg 0.05mg 12%
Vitamin K 3.1µg 15.5µg 10%
Fiber 0g 2g 8%
Manganese 0.31mg 0.155mg 7%
Calories 135kcal 25kcal 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Saturated fat 1.233g 0.13g 5%
Fats 3.63g 0.28g 5%
Polyunsaturated fat 0.465g 0.031g 3%
Calcium 5mg 22mg 2%
Sodium 69mg 30mg 2%
Vitamin E 0.38mg 0.08mg 2%
Fructose 0.97g 1%
Monounsaturated fat 0.479g 0.034g 1%
Magnesium 18mg 15mg 1%
Carbs 3.89g 4.97g 0%
Net carbs 3.89g 2.97g N/A
Potassium 313mg 299mg 0%
Sugar 0g 1.91g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.02mg 0%
Threonine 0.869mg 0.076mg 0%
Isoleucine 0.967mg 0.071mg 0%
Leucine 1.91mg 0.106mg 0%
Lysine 1.607mg 0.217mg 0%
Methionine 0.543mg 0.02mg 0%
Phenylalanine 1.084mg 0.065mg 0%
Valine 1.26mg 0.125mg 0%
Histidine 0.629mg 0.056mg 0%
Omega-3 - ALA 0.007g 0.015g 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 0.013g 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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +960.4%
Contains more FatsFats +1196.4%
Contains more OtherOther +72.4%
Contains more CarbsCarbs +27.8%
Contains more WaterWater +30%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +1308.8%
Contains more Poly. FatPolyunsaturated fat +1400%
Contains less Sat. FatSaturated fat -89.5%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.