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  6. Beef Liver raw vs. Heart of palm

Beef Liver raw vs. Heart of palm — In-Depth Nutrition Comparison

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What are the differences between beef Liver raw and heart of palm?

  • Beef Liver raw is higher in vitamin B12, copper, vitamin A, vitamin B2, vitamin B3, selenium, folate, and choline, yet heart of palm is higher in potassium.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.

We used Beef, variety meats, and by-products, liver, raw and Hearts of palm, raw types in this article.

Infographic

Beef Liver raw vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +80%
Contains more IronIron +189.9%
Contains more CopperCopper +1414.8%
Contains more PhosphorusPhosphorus +176.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5571.4%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +477%
Contains less SodiumSodium -79.7%
~equal in Zinc ~3.73mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +165500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +278%
Contains more Vitamin B2Vitamin B2 +1430.6%
Contains more Vitamin B3Vitamin B3 +1363.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +33.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1108.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +515.4%
Contains more Vitamin EVitamin E +31.6%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Heart of palm DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.644mg 1012%
Vitamin A 4968µg 3µg 552%
Vitamin B2 2.755mg 0.18mg 198%
Vitamin B5 7.173mg 143%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.9mg 77%
Selenium 39.7µg 0.7µg 71%
Folate 290µg 24µg 67%
Choline 333.3mg 0mg 61%
Potassium 313mg 1806mg 44%
Iron 4.9mg 1.69mg 40%
Phosphorus 387mg 140mg 35%
Protein 20.36g 2.7g 35%
Vitamin B6 1.083mg 0.81mg 21%
Manganese 0.31mg 13%
Vitamin B1 0.189mg 0.05mg 12%
Carbs 3.89g 25.61g 7%
Vitamin C 1.3mg 8mg 7%
Fiber 0g 1.5g 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Fats 3.63g 0.2g 5%
Saturated fat 1.233g 0.046g 5%
Vitamin K 3.1µg 0µg 3%
Polyunsaturated fat 0.465g 0.089g 3%
Sodium 69mg 14mg 2%
Magnesium 18mg 10mg 2%
Zinc 4mg 3.73mg 2%
Monounsaturated fat 0.479g 0.005g 1%
Calories 135kcal 115kcal 1%
Vitamin E 0.38mg 0.5mg 1%
Calcium 5mg 18mg 1%
Net carbs 3.89g 24.11g N/A
Sugar 0g 17.16g N/A
Trans fat 0.17g 0g 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 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +654.1%
Contains more FatsFats +1715%
Contains more CarbsCarbs +558.4%
Contains more OtherOther +51.9%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +9480%
Contains more Poly. FatPolyunsaturated fat +422.5%
Contains less Sat. FatSaturated fat -96.3%

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.