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  6. Beef Liver raw vs. Garden cress

Beef Liver raw vs. Garden cress — In-Depth Nutrition Comparison

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How are beef Liver raw and garden cress different?

  • Beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, and selenium, while garden cress is higher in vitamin K and vitamin C.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than garden cress.

Beef, variety meats, and by-products, liver, raw and Cress, garden, raw types were used in this article.

Infographic

Beef Liver raw vs Garden cress infographic
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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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more IronIron +276.9%
Contains more CopperCopper +5638.2%
Contains more ZincZinc +1639.1%
Contains more PhosphorusPhosphorus +409.2%
Contains more SeleniumSelenium +4311.1%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +1520%
Contains more PotassiumPotassium +93.6%
Contains less SodiumSodium -79.7%
Contains more ManganeseManganese +78.4%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin AVitamin A +1335.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +136.3%
Contains more Vitamin B2Vitamin B2 +959.6%
Contains more Vitamin B3Vitamin B3 +1217.5%
Contains more Vitamin B5Vitamin B5 +2864%
Contains more Vitamin B6Vitamin B6 +338.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +262.5%
Contains more CholineCholine +1609.2%
Contains more Vitamin CVitamin C +5207.7%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin KVitamin K +17380.6%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Garden cress DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.17mg 1065%
Vitamin A 4968µg 346µg 514%
Vitamin K 3.1µg 541.9µg 449%
Vitamin B2 2.755mg 0.26mg 192%
Vitamin B5 7.173mg 0.242mg 139%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 1mg 76%
Vitamin C 1.3mg 69mg 75%
Selenium 39.7µg 0.9µg 71%
Vitamin B6 1.083mg 0.247mg 64%
Choline 333.3mg 19.5mg 57%
Folate 290µg 80µg 53%
Iron 4.9mg 1.3mg 45%
Phosphorus 387mg 76mg 44%
Protein 20.36g 2.6g 36%
Zinc 4mg 0.23mg 34%
Manganese 0.31mg 0.553mg 11%
Potassium 313mg 606mg 9%
Vitamin B1 0.189mg 0.08mg 9%
Calcium 5mg 81mg 8%
Saturated fat 1.233g 0.023g 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Calories 135kcal 32kcal 5%
Fats 3.63g 0.7g 5%
Magnesium 18mg 38mg 5%
Fiber 0g 1.1g 4%
Vitamin E 0.38mg 0.7mg 2%
Sodium 69mg 14mg 2%
Polyunsaturated fat 0.465g 0.228g 2%
Carbs 3.89g 5.5g 1%
Monounsaturated fat 0.479g 0.239g 1%
Net carbs 3.89g 4.4g N/A
Sugar 0g 4.4g 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +683.1%
Contains more FatsFats +418.6%
Contains more CarbsCarbs +41.4%
Contains more WaterWater +26.3%
Contains more OtherOther +37.4%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +100.4%
Contains more Poly. FatPolyunsaturated fat +103.9%
Contains less Sat. FatSaturated fat -98.1%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.