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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, vitamin B2, vitamin B5, vitamin B6, vitamin B3, and folate than coconut.
  • Daily need coverage for vitamin B12 for 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.
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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more IronIron +101.6%
Contains more CopperCopper +2142.5%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +242.5%
Contains more SeleniumSelenium +293.1%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +13.7%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +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.
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +186.4%
Contains more Vitamin B2Vitamin B2 +13675%
Contains more Vitamin B3Vitamin B3 +2339.8%
Contains more Vitamin B5Vitamin B5 +2291%
Contains more Vitamin B6Vitamin B6 +1905.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1450%
Contains more FolateFolate +1015.4%
Contains more CholineCholine +2654.5%
Contains more Vitamin CVitamin C +153.8%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Coconut DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.435mg 1036%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.02mg 210%
Vitamin B5 7.173mg 0.3mg 137%
Saturated fat 1.233g 29.698g 129%
Cholesterol 275mg 0mg 92%
Vitamin B6 1.083mg 0.054mg 79%
Vitamin B3 13.175mg 0.54mg 79%
Folate 290µg 26µg 66%
Choline 333.3mg 12.1mg 58%
Selenium 39.7µg 10.1µg 54%
Manganese 0.31mg 1.5mg 52%
Fats 3.63g 33.49g 46%
Phosphorus 387mg 113mg 39%
Fiber 0g 9g 36%
Protein 20.36g 3.33g 34%
Iron 4.9mg 2.43mg 31%
Zinc 4mg 1.1mg 26%
Calories 135kcal 354kcal 11%
Vitamin B1 0.189mg 0.066mg 10%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Carbs 3.89g 15.23g 4%
Magnesium 18mg 32mg 3%
Vitamin C 1.3mg 3.3mg 2%
Vitamin K 3.1µg 0.2µg 2%
Monounsaturated fat 0.479g 1.425g 2%
Sodium 69mg 20mg 2%
Calcium 5mg 14mg 1%
Potassium 313mg 356mg 1%
Vitamin E 0.38mg 0.24mg 1%
Polyunsaturated fat 0.465g 0.366g 1%
Net carbs 3.89g 6.23g N/A
Sugar 0g 6.23g N/A
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.039mg 0%
Threonine 0.869mg 0.121mg 0%
Isoleucine 0.967mg 0.131mg 0%
Leucine 1.91mg 0.247mg 0%
Lysine 1.607mg 0.147mg 0%
Methionine 0.543mg 0.062mg 0%
Phenylalanine 1.084mg 0.169mg 0%
Valine 1.26mg 0.202mg 0%
Histidine 0.629mg 0.077mg 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
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 ProteinProtein +511.4%
Contains more WaterWater +50.7%
Contains more OtherOther +36.5%
Contains more FatsFats +822.6%
Contains more CarbsCarbs +291.5%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Poly. FatPolyunsaturated fat +27%
Contains more Mono. FatMonounsaturated fat +197.5%

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. 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.