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  6. Beef Liver raw vs. Couscous

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

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The main differences between beef Liver raw and couscous

  • Beef Liver raw is richer than couscous in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, folate, and choline.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2471% higher.
  • Couscous contains less cholesterol.

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

Infographic

Beef Liver raw vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +439.7%
Contains more IronIron +1189.5%
Contains more CopperCopper +23692.7%
Contains more ZincZinc +1438.5%
Contains more PhosphorusPhosphorus +1659.1%
Contains more ManganeseManganese +269%
Contains more SeleniumSelenium +44.4%
Contains more CalciumCalcium +60%
Contains less SodiumSodium -92.8%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +192.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +10103.7%
Contains more Vitamin B3Vitamin B3 +1240.3%
Contains more Vitamin B5Vitamin B5 +1833.4%
Contains more Vitamin B6Vitamin B6 +2023.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3000%
Contains more FolateFolate +1833.3%
Contains more CholineCholine +10000%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Couscous DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.041mg 1079%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.027mg 210%
Vitamin B5 7.173mg 0.371mg 136%
Cholesterol 275mg 0mg 92%
Vitamin B6 1.083mg 0.051mg 79%
Vitamin B3 13.175mg 0.983mg 76%
Folate 290µg 15µg 69%
Choline 333.3mg 3.3mg 60%
Iron 4.9mg 0.38mg 57%
Phosphorus 387mg 22mg 52%
Zinc 4mg 0.26mg 34%
Protein 20.36g 3.79g 33%
Selenium 39.7µg 27.5µg 22%
Vitamin B1 0.189mg 0.063mg 11%
Manganese 0.31mg 0.084mg 10%
Potassium 313mg 58mg 8%
Carbs 3.89g 23.22g 6%
Fiber 0g 1.4g 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Saturated fat 1.233g 0.029g 5%
Fats 3.63g 0.16g 5%
Sodium 69mg 5mg 3%
Polyunsaturated fat 0.465g 0.064g 3%
Vitamin K 3.1µg 0.1µg 3%
Vitamin E 0.38mg 0.13mg 2%
Magnesium 18mg 8mg 2%
Monounsaturated fat 0.479g 0.022g 1%
Calories 135kcal 112kcal 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 3.89g 21.82g N/A
Calcium 5mg 8mg 0%
Sugar 0g 0.1g N/A
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.049mg 0%
Threonine 0.869mg 0.1mg 0%
Isoleucine 0.967mg 0.147mg 0%
Leucine 1.91mg 0.259mg 0%
Lysine 1.607mg 0.073mg 0%
Methionine 0.543mg 0.059mg 0%
Phenylalanine 1.084mg 0.184mg 0%
Valine 1.26mg 0.162mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +437.2%
Contains more FatsFats +2168.8%
Contains more OtherOther +403.8%
Contains more CarbsCarbs +496.9%
~equal in Water ~72.57g

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +2077.3%
Contains more Poly. FatPolyunsaturated fat +626.6%
Contains less Sat. FatSaturated fat -97.6%

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.