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  6. Beef Liver raw vs. Filo

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

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Summary of differences between beef Liver raw and filo

  • Filo has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, choline, vitamin B3, and folate than beef Liver raw.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than filo.
  • Filo has less cholesterol.

These are the specific foods used in this comparison Beef, variety meats, and by-products, liver, raw and Phyllo dough.

Infographic

Beef Liver raw vs Filo 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%
Filo
Filo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +323%
Contains more IronIron +52.6%
Contains more CopperCopper +9558.4%
Contains more ZincZinc +716.3%
Contains more PhosphorusPhosphorus +416%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +70.4%
Contains more CalciumCalcium +120%
Contains more ManganeseManganese +53.5%

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%
Filo
Filo
1
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +707.9%
Contains more Vitamin B3Vitamin B3 +223.5%
Contains more Vitamin B5Vitamin B5 +2275.2%
Contains more Vitamin B6Vitamin B6 +3510%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +24%
Contains more FolateFolate +229.5%
Contains more CholineCholine +4730.4%
Contains more Vitamin B1Vitamin B1 +186.2%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Filo DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.101mg 1073%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.341mg 186%
Vitamin B5 7.173mg 0.302mg 137%
Cholesterol 275mg 0mg 92%
Vitamin B6 1.083mg 0.03mg 81%
Choline 333.3mg 6.9mg 59%
Vitamin B3 13.175mg 4.073mg 57%
Folate 290µg 88µg 51%
Phosphorus 387mg 75mg 45%
Zinc 4mg 0.49mg 32%
Selenium 39.7µg 23.3µg 30%
Vitamin B1 0.189mg 0.541mg 29%
Protein 20.36g 7.1g 27%
Iron 4.9mg 3.21mg 21%
Sodium 69mg 483mg 18%
Carbs 3.89g 52.6g 16%
Calories 135kcal 299kcal 8%
Fiber 0g 1.9g 8%
Monounsaturated fat 0.479g 3.149g 7%
Manganese 0.31mg 0.476mg 7%
Potassium 313mg 74mg 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Fats 3.63g 6g 4%
Polyunsaturated fat 0.465g 0.923g 3%
Vitamin E 0.38mg 0.08mg 2%
Vitamin K 3.1µg 2.5µg 1%
Vitamin C 1.3mg 0mg 1%
Magnesium 18mg 15mg 1%
Saturated fat 1.233g 1.47g 1%
Calcium 5mg 11mg 1%
Net carbs 3.89g 50.7g N/A
Sugar 0g 0.18g N/A
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.088mg 0%
Threonine 0.869mg 0.194mg 0%
Isoleucine 0.967mg 0.246mg 0%
Leucine 1.91mg 0.49mg 0%
Lysine 1.607mg 0.158mg 0%
Methionine 0.543mg 0.126mg 0%
Phenylalanine 1.084mg 0.359mg 0%
Valine 1.26mg 0.286mg 0%
Histidine 0.629mg 0.159mg 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
Filo
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +186.8%
Contains more WaterWater +117.2%
Contains more FatsFats +65.3%
Contains more CarbsCarbs +1252.2%
Contains more OtherOther +29.8%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -16.1%
Contains more Mono. FatMonounsaturated fat +557.4%
Contains more Poly. FatPolyunsaturated fat +98.5%

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.