Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Summary of differences between Beef Liver raw and Groat

  • Beef Liver raw has more Vitamin B12, Copper, Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6, Folate, and Selenium, however, Groat is higher in Magnesium.
  • Beef Liver raw covers your daily need of Vitamin B12 2471% more than Groat.
  • Groat has less Cholesterol.

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

Infographic

Beef Liver raw vs Groat 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%
Groat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more IronIron +122.7%
Contains more CopperCopper +786.8%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +11.5%
Contains more SeleniumSelenium +378.3%
Contains more MagnesiumMagnesium +1183.3%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +47%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +319.4%

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% 1014% 7.6% 36% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Groat
0
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +87.1%
Contains more Vitamin B2Vitamin B2 +548.2%
Contains more Vitamin B3Vitamin B3 +87.7%
Contains more Vitamin B5Vitamin B5 +481.8%
Contains more Vitamin B6Vitamin B6 +415.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +866.7%
Contains more CholineCholine +∞%

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
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +53.7%
Contains more WaterWater +626.3%
Contains more CarbsCarbs +1738%
Contains more OtherOther +60.3%
~equal in Fats ~3.4g

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
Groat
3
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated Fat -39.9%
Contains more Mono. FatMonounsaturated Fat +117.1%
Contains more Poly. FatPolyunsaturated fat +123.4%

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 Groat
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 Groat Opinion
Calories 135kcal 343kcal Groat
Protein 20.36g 13.25g Beef Liver raw
Fats 3.63g 3.4g Beef Liver raw
Vitamin C 1.3mg 0mg Beef Liver raw
Net carbs 3.89g 61.5g Groat
Carbs 3.89g 71.5g Groat
Cholesterol 275mg 0mg Groat
Vitamin D 49IU 0IU Beef Liver raw
Magnesium 18mg 231mg Groat
Calcium 5mg 18mg Groat
Potassium 313mg 460mg Groat
Iron 4.9mg 2.2mg Beef Liver raw
Fiber 0g 10g Groat
Copper 9.755mg 1.1mg Beef Liver raw
Zinc 4mg 2.4mg Beef Liver raw
Phosphorus 387mg 347mg Beef Liver raw
Sodium 69mg 1mg Groat
Vitamin A 16898IU 0IU Beef Liver raw
Vitamin A 4968µg 0µg Beef Liver raw
Vitamin E 0.38mg Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Manganese 0.31mg 1.3mg Groat
Selenium 39.7µg 8.3µg Beef Liver raw
Vitamin B1 0.189mg 0.101mg Beef Liver raw
Vitamin B2 2.755mg 0.425mg Beef Liver raw
Vitamin B3 13.175mg 7.02mg Beef Liver raw
Vitamin B5 7.173mg 1.233mg Beef Liver raw
Vitamin B6 1.083mg 0.21mg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg Beef Liver raw
Folate 290µg 30µg Beef Liver raw
Trans Fat 0.17g Groat
Choline 333.3mg Beef Liver raw
Saturated Fat 1.233g 0.741g Groat
Monounsaturated Fat 0.479g 1.04g Groat
Polyunsaturated fat 0.465g 1.039g Groat
Tryptophan 0.263mg 0.192mg Beef Liver raw
Threonine 0.869mg 0.506mg Beef Liver raw
Isoleucine 0.967mg 0.498mg Beef Liver raw
Leucine 1.91mg 0.832mg Beef Liver raw
Lysine 1.607mg 0.672mg Beef Liver raw
Methionine 0.543mg 0.172mg Beef Liver raw
Phenylalanine 1.084mg 0.52mg Beef Liver raw
Valine 1.26mg 0.678mg Beef Liver raw
Histidine 0.629mg 0.309mg Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Groat
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
807%
Beef Liver raw
31%
Groat
Minerals Daily Need Coverage Score
402%
Beef Liver raw
109%
Groat

Comparison summary

Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 275mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.492g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $2.6)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.