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  6. Beef Liver raw vs. Coconut

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

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How are Beef Liver raw and Coconut different?

  • Beef Liver raw has more Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B3, and Folate than Coconut.
  • Daily need coverage for Vitamin B12 from Beef Liver raw is 2471% higher.
  • Coconut has less Cholesterol.

Beef, variety meats and by-products, liver, raw and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Beef Liver raw vs Coconut 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.
Beef Liver raw
Beef Liver raw
5
:
5
Coconut
Coconut
Contains more Iron +101.6%
Contains more Phosphorus +242.5%
Contains more Zinc +263.6%
Contains more Copper +2142.5%
Contains more Selenium +293.1%
Contains more Calcium +180%
Contains more Magnesium +77.8%
Contains more Potassium +13.7%
Contains less Sodium -71%
Contains more Manganese +383.9%
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Iron +101.6%
Contains more Phosphorus +242.5%
Contains more Zinc +263.6%
Contains more Copper +2142.5%
Contains more Selenium +293.1%
Contains more Calcium +180%
Contains more Magnesium +77.8%
Contains more Potassium +13.7%
Contains less Sodium -71%
Contains more Manganese +383.9%

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.
Beef Liver raw
Beef Liver raw
11
:
1
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin E +58.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +186.4%
Contains more Vitamin B2 +13675%
Contains more Vitamin B3 +2339.8%
Contains more Vitamin B5 +2291%
Contains more Vitamin B6 +1905.6%
Contains more Folate +1015.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1450%
Contains more Vitamin C +153.8%
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +58.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +186.4%
Contains more Vitamin B2 +13675%
Contains more Vitamin B3 +2339.8%
Contains more Vitamin B5 +2291%
Contains more Vitamin B6 +1905.6%
Contains more Folate +1015.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1450%
Contains more Vitamin C +153.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
3
:
2
Coconut
Coconut
Contains more Protein +511.4%
Contains more Water +50.7%
Contains more Other +36.5%
Contains more Fats +822.6%
Contains more Carbs +291.5%
Beef Liver raw
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +511.4%
Contains more Water +50.7%
Contains more Other +36.5%
Contains more Fats +822.6%
Contains more Carbs +291.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
2
:
1
Coconut
Coconut
Contains less Saturated Fat -95.8%
Contains more Polyunsaturated fat +27%
Contains more Monounsaturated Fat +197.5%
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -95.8%
Contains more Polyunsaturated fat +27%
Contains more Monounsaturated Fat +197.5%

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 Coconut
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Liver raw Coconut Opinion
Net carbs 3.89g 6.23g Coconut
Protein 20.36g 3.33g Beef Liver raw
Fats 3.63g 33.49g Coconut
Carbs 3.89g 15.23g Coconut
Calories 135kcal 354kcal Coconut
Sugar 0g 6.23g Beef Liver raw
Fiber 0g 9g Coconut
Calcium 5mg 14mg Coconut
Iron 4.9mg 2.43mg Beef Liver raw
Magnesium 18mg 32mg Coconut
Phosphorus 387mg 113mg Beef Liver raw
Potassium 313mg 356mg Coconut
Sodium 69mg 20mg Coconut
Zinc 4mg 1.1mg Beef Liver raw
Copper 9.755mg 0.435mg Beef Liver raw
Manganese 0.31mg 1.5mg Coconut
Selenium 39.7µg 10.1µg Beef Liver raw
Vitamin A 16898IU 0IU Beef Liver raw
Vitamin A RAE 4968µg 0µg Beef Liver raw
Vitamin E 0.38mg 0.24mg Beef Liver raw
Vitamin D 49IU 0IU Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Vitamin C 1.3mg 3.3mg Coconut
Vitamin B1 0.189mg 0.066mg Beef Liver raw
Vitamin B2 2.755mg 0.02mg Beef Liver raw
Vitamin B3 13.175mg 0.54mg Beef Liver raw
Vitamin B5 7.173mg 0.3mg Beef Liver raw
Vitamin B6 1.083mg 0.054mg Beef Liver raw
Folate 290µg 26µg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg 0.2µg Beef Liver raw
Tryptophan 0.263mg 0.039mg Beef Liver raw
Threonine 0.869mg 0.121mg Beef Liver raw
Isoleucine 0.967mg 0.131mg Beef Liver raw
Leucine 1.91mg 0.247mg Beef Liver raw
Lysine 1.607mg 0.147mg Beef Liver raw
Methionine 0.543mg 0.062mg Beef Liver raw
Phenylalanine 1.084mg 0.169mg Beef Liver raw
Valine 1.26mg 0.202mg Beef Liver raw
Histidine 0.629mg 0.077mg Beef Liver raw
Cholesterol 275mg 0mg Coconut
Trans Fat 0.17g Coconut
Saturated Fat 1.233g 29.698g Beef Liver raw
Monounsaturated Fat 0.479g 1.425g Coconut
Polyunsaturated fat 0.465g 0.366g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
859%
Beef Liver raw
8%
Coconut
Minerals Daily Need Coverage Score
402%
Beef Liver raw
63%
Coconut

Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 275mg)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Beef Liver raw
Beef Liver raw is lower in Saturated Fat (difference - 28.465g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 59)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $2.6)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
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.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.