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  6. Beef Liver raw vs. Graham cracker

Beef Liver raw vs. Graham cracker — In-Depth Nutrition Comparison

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How are beef Liver raw and graham cracker different?

  • Beef Liver raw is higher than graham cracker in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, selenium, choline, and vitamin B3.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than graham cracker.

Beef, variety meats and by-products, liver, raw and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.

Infographic

Beef Liver raw vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +84.1%
Contains more IronIron +29.6%
Contains more CopperCopper +5638.2%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +109.2%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +530.2%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +1440%
Contains more ManganeseManganese +228.7%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +769.1%
Contains more Vitamin B3Vitamin B3 +196.8%
Contains more Vitamin B5Vitamin B5 +1607.9%
Contains more Vitamin B6Vitamin B6 +594.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +218.7%
Contains more CholineCholine +5549.2%
Contains more Vitamin EVitamin E +297.4%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin KVitamin K +361.3%

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +204.3%
Contains more WaterWater +1988.8%
Contains more FatsFats +192%
Contains more CarbsCarbs +1896.4%
Contains more OtherOther +26.7%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -24.5%
Contains more Mono. FatMonounsaturated fat +423.8%
Contains more Poly. FatPolyunsaturated fat +1058.7%

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 Graham cracker
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Liver raw Graham cracker DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.17mg 1065%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.317mg 188%
Vitamin B5 7.173mg 0.42mg 135%
Cholesterol 275mg 0mg 92%
Vitamin B6 1.083mg 0.156mg 71%
Selenium 39.7µg 6.3µg 61%
Choline 333.3mg 5.9mg 60%
Vitamin B3 13.175mg 4.439mg 55%
Folate 290µg 91µg 50%
Polyunsaturated fat 0.465g 5.388g 33%
Manganese 0.31mg 1.019mg 31%
Phosphorus 387mg 185mg 29%
Zinc 4mg 0.96mg 28%
Protein 20.36g 6.69g 27%
Carbs 3.89g 77.66g 25%
Starch 46.56g 19%
Sodium 69mg 459mg 17%
Calories 135kcal 430kcal 15%
Fiber 0g 3.4g 14%
Iron 4.9mg 3.78mg 14%
Fats 3.63g 10.6g 11%
Vitamin K 3.1µg 14.3µg 9%
Vitamin E 0.38mg 1.51mg 8%
Calcium 5mg 77mg 7%
Vitamin D 49IU 0IU 6%
Vitamin B1 0.189mg 0.265mg 6%
Vitamin D 1.2µg 0µg 6%
Monounsaturated fat 0.479g 2.509g 5%
Magnesium 18mg 40mg 5%
Potassium 313mg 170mg 4%
Saturated fat 1.233g 1.633g 2%
Fructose 0.99g 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 3.89g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 0.17g 0.055g 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 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.009g 0.024g N/A
Omega-6 - Eicosadienoic acid 0.01g 0.004g N/A
Omega-6 - Linoleic acid 0.299g 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Graham cracker
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%
Graham cracker
Minerals Daily Need Coverage Score
402%
Beef Liver raw
60%
Graham cracker

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 275mg)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Beef Liver raw
Beef Liver raw contains less Sodium (difference - 390mg)
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 0.4g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 74)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.