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  6. Beef Liver raw vs. Chinese broccoli

Beef Liver raw vs. Chinese broccoli — In-Depth Nutrition Comparison

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The main differences between beef Liver raw and chinese broccoli

  • Beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and selenium, yet chinese broccoli is richer in vitamin K.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2471% higher.

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

Infographic

Beef Liver raw vs Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +775%
Contains more CopperCopper +15891.8%
Contains more ZincZinc +925.6%
Contains more PhosphorusPhosphorus +843.9%
Contains more ManganeseManganese +17.4%
Contains more SeleniumSelenium +2953.8%
Contains more CalciumCalcium +1900%
Contains less SodiumSodium -89.9%
~equal in Magnesium ~18mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin AVitamin A +5958.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +98.9%
Contains more Vitamin B2Vitamin B2 +1787%
Contains more Vitamin B3Vitamin B3 +2914.9%
Contains more Vitamin B5Vitamin B5 +4411.3%
Contains more Vitamin B6Vitamin B6 +1447.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +192.9%
Contains more CholineCholine +1217.4%
Contains more Vitamin CVitamin C +2069.2%
Contains more Vitamin EVitamin E +26.3%
Contains more Vitamin KVitamin K +2635.5%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Chinese broccoli DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.061mg 1077%
Vitamin A 4968µg 82µg 543%
Vitamin B2 2.755mg 0.146mg 201%
Vitamin B5 7.173mg 0.159mg 140%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.437mg 80%
Vitamin B6 1.083mg 0.07mg 78%
Selenium 39.7µg 1.3µg 70%
Vitamin K 3.1µg 84.8µg 68%
Choline 333.3mg 25.3mg 56%
Iron 4.9mg 0.56mg 54%
Phosphorus 387mg 41mg 49%
Folate 290µg 99µg 48%
Protein 20.36g 1.14g 38%
Zinc 4mg 0.39mg 33%
Vitamin C 1.3mg 28.2mg 30%
Calcium 5mg 100mg 10%
Fiber 0g 2.5g 10%
Vitamin B1 0.189mg 0.095mg 8%
Calories 135kcal 22kcal 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Saturated fat 1.233g 0.11g 5%
Fats 3.63g 0.72g 4%
Sodium 69mg 7mg 3%
Manganese 0.31mg 0.264mg 2%
Potassium 313mg 261mg 2%
Monounsaturated fat 0.479g 0.05g 1%
Polyunsaturated fat 0.465g 0.33g 1%
Vitamin E 0.38mg 0.48mg 1%
Net carbs 3.89g 1.31g N/A
Carbs 3.89g 3.81g 0%
Magnesium 18mg 18mg 0%
Sugar 0g 0.84g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0%
Threonine 0.869mg 0%
Isoleucine 0.967mg 0%
Leucine 1.91mg 0%
Lysine 1.607mg 0%
Methionine 0.543mg 0%
Phenylalanine 1.084mg 0%
Valine 1.26mg 0%
Histidine 0.629mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1686%
Contains more FatsFats +404.2%
Contains more OtherOther +65.8%
Contains more WaterWater +32.1%
~equal in Carbs ~3.81g

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +858%
Contains more Poly. FatPolyunsaturated fat +40.9%
Contains less Sat. FatSaturated fat -91.1%

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.