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

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What are the differences between beef Liver raw and gouda cheese?

  • Beef Liver raw is higher in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and folate, yet gouda cheese is higher in calcium.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2407% more.
  • Beef Liver raw has 271 times more copper than gouda cheese. While beef Liver raw has 9.755mg of copper, gouda cheese has only 0.036mg.
  • The amount of saturated fat in beef Liver raw is lower.

We used Beef, variety meats and by-products, liver, raw and Cheese, gouda types in this article.

Infographic

Beef Liver raw vs Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more PotassiumPotassium +158.7%
Contains more IronIron +1941.7%
Contains more CopperCopper +26997.2%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +2718.2%
Contains more SeleniumSelenium +173.8%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +13900%
Contains more PhosphorusPhosphorus +41.1%
~equal in Zinc ~3.9mg

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2910.9%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin DVitamin D +140%
Contains more Vitamin B1Vitamin B1 +530%
Contains more Vitamin B2Vitamin B2 +724.9%
Contains more Vitamin B3Vitamin B3 +20812.7%
Contains more Vitamin B5Vitamin B5 +2009.7%
Contains more Vitamin B6Vitamin B6 +1253.8%
Contains more Vitamin B12Vitamin B12 +3750.6%
Contains more Vitamin KVitamin K +34.8%
Contains more FolateFolate +1281%
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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +75.2%
Contains more WaterWater +70.8%
Contains more ProteinProtein +22.5%
Contains more FatsFats +655.9%
Contains more OtherOther +200.8%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +1517.3%
Contains more Poly. FatPolyunsaturated fat +41.3%

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 Gouda 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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Liver raw Gouda cheese DV% diff.
Vitamin B12 59.3µg 1.54µg 2407%
Copper 9.755mg 0.036mg 1080%
Vitamin A 4968µg 165µg 534%
Vitamin B2 2.755mg 0.334mg 186%
Vitamin B5 7.173mg 0.34mg 137%
Vitamin B3 13.175mg 0.063mg 82%
Vitamin B6 1.083mg 0.08mg 77%
Saturated fat 1.233g 17.614g 74%
Calcium 5mg 700mg 70%
Folate 290µg 21µg 67%
Iron 4.9mg 0.24mg 58%
Choline 333.3mg 15.4mg 58%
Cholesterol 275mg 114mg 54%
Selenium 39.7µg 14.5µg 46%
Fats 3.63g 27.44g 37%
Sodium 69mg 819mg 33%
Phosphorus 387mg 546mg 23%
Monounsaturated fat 0.479g 7.747g 18%
Manganese 0.31mg 0.011mg 13%
Vitamin B1 0.189mg 0.03mg 13%
Calories 135kcal 356kcal 11%
Protein 20.36g 24.94g 9%
Potassium 313mg 121mg 6%
Vitamin D 1.2µg 0.5µg 4%
Vitamin D 49IU 20IU 4%
Magnesium 18mg 29mg 3%
Vitamin E 0.38mg 0.24mg 1%
Vitamin C 1.3mg 0mg 1%
Carbs 3.89g 2.22g 1%
Polyunsaturated fat 0.465g 0.657g 1%
Vitamin K 3.1µg 2.3µg 1%
Zinc 4mg 3.9mg 1%
Net carbs 3.89g 2.22g N/A
Sugar 0g 2.22g N/A
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.352mg 0%
Threonine 0.869mg 0.93mg 0%
Isoleucine 0.967mg 1.306mg 0%
Leucine 1.91mg 2.564mg 0%
Lysine 1.607mg 2.654mg 0%
Methionine 0.543mg 0.719mg 0%
Phenylalanine 1.084mg 1.431mg 0%
Valine 1.26mg 1.806mg 0%
Histidine 0.629mg 1.032mg 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 Gouda 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%
Gouda cheese
Minerals Daily Need Coverage Score
402%
Beef Liver raw
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Gouda cheese
Gouda cheese is lower in Cholesterol (difference - 161mg)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Beef Liver raw
Beef Liver raw contains less Sodium (difference - 750mg)
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 16.381g)
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 vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.