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  6. Beef Liver raw vs. Kiwifruit

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

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Summary of differences between Beef Liver raw and Kiwifruit

  • Beef Liver raw has more Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Vitamin B6, and Selenium, however, Kiwifruit is higher in Vitamin C.
  • Beef Liver raw covers your daily need of Vitamin B12 2471% more than Kiwifruit.

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

Infographic

Beef Liver raw vs Kiwifruit 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.
Beef Liver raw
Beef Liver raw
8
:
2
Kiwifruit
Kiwifruit
Contains more Iron +1480.6%
Contains more Phosphorus +1038.2%
Contains more Zinc +2757.1%
Contains more Copper +7403.8%
Contains more Manganese +216.3%
Contains more Selenium +19750%
Contains more Calcium +580%
Contains less Sodium -95.7%
Equal in Magnesium - 17
Equal in Potassium - 312
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +1480.6%
Contains more Phosphorus +1038.2%
Contains more Zinc +2757.1%
Contains more Copper +7403.8%
Contains more Manganese +216.3%
Contains more Selenium +19750%
Contains more Calcium +580%
Contains less Sodium -95.7%
Equal in Magnesium - 17
Equal in Potassium - 312

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.
Beef Liver raw
Beef Liver raw
9
:
3
Kiwifruit
Kiwifruit
Contains more Vitamin A +19323%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +10920%
Contains more Vitamin B3 +3763.6%
Contains more Vitamin B5 +3819.7%
Contains more Vitamin B6 +1619%
Contains more Folate +1060%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +284.2%
Contains more Vitamin C +7030.8%
Contains more Vitamin K +1200%
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +19323%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +10920%
Contains more Vitamin B3 +3763.6%
Contains more Vitamin B5 +3819.7%
Contains more Vitamin B6 +1619%
Contains more Folate +1060%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +284.2%
Contains more Vitamin C +7030.8%
Contains more Vitamin K +1200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +1686%
Contains more Fats +598.1%
Contains more Other +114.8%
Contains more Carbs +276.9%
Contains more Water +17.3%
Beef Liver raw
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +1686%
Contains more Fats +598.1%
Contains more Other +114.8%
Contains more Carbs +276.9%
Contains more Water +17.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
2
:
1
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +919.1%
Contains more Polyunsaturated fat +62%
Contains less Saturated Fat -97.6%
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +919.1%
Contains more Polyunsaturated fat +62%
Contains less Saturated Fat -97.6%

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 Kiwifruit
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar 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 Kiwifruit Opinion
Net carbs 3.89g 11.66g Kiwifruit
Protein 20.36g 1.14g Beef Liver raw
Fats 3.63g 0.52g Beef Liver raw
Carbs 3.89g 14.66g Kiwifruit
Calories 135kcal 61kcal Beef Liver raw
Fructose 4.35g Kiwifruit
Sugar 0g 8.99g Beef Liver raw
Fiber 0g 3g Kiwifruit
Calcium 5mg 34mg Kiwifruit
Iron 4.9mg 0.31mg Beef Liver raw
Magnesium 18mg 17mg Beef Liver raw
Phosphorus 387mg 34mg Beef Liver raw
Potassium 313mg 312mg Beef Liver raw
Sodium 69mg 3mg Kiwifruit
Zinc 4mg 0.14mg Beef Liver raw
Copper 9.755mg 0.13mg Beef Liver raw
Manganese 0.31mg 0.098mg Beef Liver raw
Selenium 39.7µg 0.2µg Beef Liver raw
Vitamin A 16898IU 87IU Beef Liver raw
Vitamin A RAE 4968µg 4µg Beef Liver raw
Vitamin E 0.38mg 1.46mg Kiwifruit
Vitamin D 49IU 0IU Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Vitamin C 1.3mg 92.7mg Kiwifruit
Vitamin B1 0.189mg 0.027mg Beef Liver raw
Vitamin B2 2.755mg 0.025mg Beef Liver raw
Vitamin B3 13.175mg 0.341mg Beef Liver raw
Vitamin B5 7.173mg 0.183mg Beef Liver raw
Vitamin B6 1.083mg 0.063mg Beef Liver raw
Folate 290µg 25µg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg 40.3µg Kiwifruit
Tryptophan 0.263mg 0.015mg Beef Liver raw
Threonine 0.869mg 0.047mg Beef Liver raw
Isoleucine 0.967mg 0.051mg Beef Liver raw
Leucine 1.91mg 0.066mg Beef Liver raw
Lysine 1.607mg 0.061mg Beef Liver raw
Methionine 0.543mg 0.024mg Beef Liver raw
Phenylalanine 1.084mg 0.044mg Beef Liver raw
Valine 1.26mg 0.057mg Beef Liver raw
Histidine 0.629mg 0.027mg Beef Liver raw
Cholesterol 275mg 0mg Kiwifruit
Trans Fat 0.17g 0g Kiwifruit
Saturated Fat 1.233g 0.029g Kiwifruit
Monounsaturated Fat 0.479g 0.047g Beef Liver raw
Polyunsaturated fat 0.465g 0.287g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
859%
Beef Liver raw
42%
Kiwifruit
Minerals Daily Need Coverage Score
402%
Beef Liver raw
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 66mg)
Which food is lower in Cholesterol?
Kiwifruit
Kiwifruit is lower in Cholesterol (difference - 275mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 1.204g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 58)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $0.5)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.