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

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Summary of differences between beef Liver raw and cereal

  • Beef Liver raw has more copper, vitamin A, vitamin B5, selenium, and phosphorus; however, cereal is higher in vitamin B1, vitamin B6, iron, vitamin B3, and vitamin B2.
  • Beef Liver raw covers your daily need for copper, 1069% more than cereal.
  • Beef Liver raw has 32 times more vitamin B5 than cereal. While beef Liver raw has 7.173mg of vitamin B5, cereal has only 0.226mg.

These are the specific foods used in this comparison Beef, variety meats and by-products, liver, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Beef Liver raw vs Cereal 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%
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more PotassiumPotassium +198.1%
Contains more CopperCopper +7020.4%
Contains more PhosphorusPhosphorus +402.6%
Contains less SodiumSodium -91.3%
Contains more SeleniumSelenium +530.2%
Contains more CalciumCalcium +100%
Contains more IronIron +595.1%
Contains more ZincZinc +90%
Contains more ManganeseManganese +154.8%
~equal in Magnesium ~19mg

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%
Cereal
5
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +510.3%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +3073.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2861.5%
Contains more Vitamin B1Vitamin B1 +3227%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin B3Vitamin B3 +124.8%
Contains more Vitamin B6Vitamin B6 +452.7%

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
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +236%
Contains more FatsFats +236.1%
Contains more WaterWater +1773.3%
Contains more CarbsCarbs +2132.6%
Contains more OtherOther +70.2%

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
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +134.8%
Contains more Poly. FatPolyunsaturated fat +31.4%
Contains less Sat. FatSaturated fat -78.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Liver raw Cereal
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef Liver raw Cereal DV% diff.
Vitamin B12 59.3µg 2471%
Copper 9.755mg 0.137mg 1069%
Vitamin B1 0.189mg 6.288mg 508%
Vitamin A 4968µg 814µg 462%
Vitamin B6 1.083mg 5.986mg 377%
Iron 4.9mg 34.06mg 365%
Vitamin B5 7.173mg 0.226mg 139%
Vitamin B3 13.175mg 29.62mg 103%
Cholesterol 275mg 92%
Vitamin B2 2.755mg 3.87mg 86%
Folate 290µg 73%
Selenium 39.7µg 6.3µg 61%
Choline 333.3mg 61%
Phosphorus 387mg 77mg 44%
Vitamin C 1.3mg 38.5mg 41%
Zinc 4mg 7.6mg 33%
Sodium 69mg 795mg 32%
Protein 20.36g 6.06g 29%
Carbs 3.89g 86.85g 28%
Manganese 0.31mg 0.79mg 21%
Calories 135kcal 378kcal 12%
Vitamin D 1.2µg 6%
Fiber 0g 1.4g 6%
Potassium 313mg 105mg 6%
Vitamin D 49IU 6%
Fats 3.63g 1.08g 4%
Saturated fat 1.233g 0.26g 4%
Vitamin K 3.1µg 0µg 3%
Vitamin E 0.38mg 0.08mg 2%
Monounsaturated fat 0.479g 0.204g 1%
Polyunsaturated fat 0.465g 0.354g 1%
Calcium 5mg 10mg 1%
Net carbs 3.89g 85.45g N/A
Magnesium 18mg 19mg 0%
Sugar 0g 10.35g N/A
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.066mg 0%
Threonine 0.869mg 0.241mg 0%
Isoleucine 0.967mg 0.26mg 0%
Leucine 1.91mg 0.767mg 0%
Lysine 1.607mg 0.113mg 0%
Methionine 0.543mg 0.13mg 0%
Phenylalanine 1.084mg 0.365mg 0%
Valine 1.26mg 0.344mg 0%
Histidine 0.629mg 0.162mg 0%
Fructose 0.26g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
855%
Beef Liver raw
371%
Cereal
Minerals Daily Need Coverage Score
402%
Beef Liver raw
183%
Cereal

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 275mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 0.973g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Beef Liver raw
Beef Liver raw contains less Sodium (difference - 726mg)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 69)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.