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  6. Beef Liver raw vs. Goat cheese

Beef Liver raw vs. Goat cheese — In-Depth Nutrition Comparison

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Important differences between beef Liver raw and goat cheese

  • Goat cheese has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, and folate.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2462% more.
  • Beef Liver raw has 145 times more folate than goat cheese. Beef Liver raw has 290µg of folate, while goat cheese has 2µg.
  • Goat cheese is lower in cholesterol.

The food varieties used in the comparison are Beef, variety meats and by-products, liver, raw and Cheese, goat, semisoft type.

Infographic

Beef Liver raw vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +98.1%
Contains more IronIron +202.5%
Contains more CopperCopper +1629.6%
Contains more ZincZinc +506.1%
Contains less SodiumSodium -83.4%
Contains more ManganeseManganese +233.3%
Contains more SeleniumSelenium +944.7%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +5860%
~equal in Phosphorus ~375mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1120.6%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin DVitamin D +140%
Contains more Vitamin B1Vitamin B1 +162.5%
Contains more Vitamin B2Vitamin B2 +307.5%
Contains more Vitamin B3Vitamin B3 +1047.6%
Contains more Vitamin B5Vitamin B5 +3675.3%
Contains more Vitamin B6Vitamin B6 +1705%
Contains more Vitamin B12Vitamin B12 +26854.5%
Contains more Vitamin KVitamin K +24%
Contains more FolateFolate +14400%
Contains more CholineCholine +2064.3%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +3141.7%
Contains more WaterWater +55.6%
Contains more FatsFats +722%
Contains more OtherOther +124.4%
~equal in Protein ~21.58g

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +1321.3%
Contains more Poly. FatPolyunsaturated fat +52.5%

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 Goat cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Beef Liver raw Goat cheese DV% diff.
Vitamin B12 59.3µg 0.22µg 2462%
Copper 9.755mg 0.564mg 1021%
Vitamin A 4968µg 407µg 507%
Vitamin B2 2.755mg 0.676mg 160%
Vitamin B5 7.173mg 0.19mg 140%
Saturated fat 1.233g 20.639g 88%
Vitamin B6 1.083mg 0.06mg 79%
Vitamin B3 13.175mg 1.148mg 75%
Folate 290µg 2µg 72%
Selenium 39.7µg 3.8µg 65%
Cholesterol 275mg 79mg 65%
Choline 333.3mg 15.4mg 58%
Iron 4.9mg 1.62mg 41%
Fats 3.63g 29.84g 40%
Zinc 4mg 0.66mg 30%
Calcium 5mg 298mg 29%
Monounsaturated fat 0.479g 6.808g 16%
Sodium 69mg 415mg 15%
Calories 135kcal 364kcal 11%
Vitamin B1 0.189mg 0.072mg 10%
Manganese 0.31mg 0.093mg 9%
Potassium 313mg 158mg 5%
Vitamin D 1.2µg 0.5µg 4%
Vitamin D 49IU 22IU 3%
Magnesium 18mg 29mg 3%
Polyunsaturated fat 0.465g 0.709g 2%
Phosphorus 387mg 375mg 2%
Protein 20.36g 21.58g 2%
Carbs 3.89g 0.12g 1%
Vitamin C 1.3mg 0mg 1%
Vitamin K 3.1µg 2.5µg 1%
Vitamin E 0.38mg 0.26mg 1%
Net carbs 3.89g 0.12g N/A
Sugar 0g 0.12g N/A
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.227mg 0%
Threonine 0.869mg 0.805mg 0%
Isoleucine 0.967mg 0.893mg 0%
Leucine 1.91mg 1.861mg 0%
Lysine 1.607mg 1.549mg 0%
Methionine 0.543mg 0.575mg 0%
Phenylalanine 1.084mg 0.859mg 0%
Valine 1.26mg 1.485mg 0%
Histidine 0.629mg 0.589mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Goat cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
855%
Beef Liver raw
32%
Goat cheese
Minerals Daily Need Coverage Score
402%
Beef Liver raw
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 196mg)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Beef Liver raw
Beef Liver raw contains less Sodium (difference - 346mg)
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 19.406g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $2)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.