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  6. Beef Liver raw vs. Lettuce

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

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How are beef Liver raw and lettuce different?

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

Beef, variety meats, and by-products, liver, raw and Lettuce, green leaf, raw types were used in this article.

Infographic

Beef Liver raw vs Lettuce infographic
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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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +61.3%
Contains more IronIron +469.8%
Contains more CopperCopper +33537.9%
Contains more ZincZinc +2122.2%
Contains more PhosphorusPhosphorus +1234.5%
Contains more ManganeseManganese +24%
Contains more SeleniumSelenium +6516.7%
Contains more CalciumCalcium +620%
Contains less SodiumSodium -59.4%

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% 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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin AVitamin A +1242.7%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +3343.8%
Contains more Vitamin B3Vitamin B3 +3413.3%
Contains more Vitamin B5Vitamin B5 +5253%
Contains more Vitamin B6Vitamin B6 +1103.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +663.2%
Contains more CholineCholine +2350.7%
Contains more Vitamin CVitamin C +607.7%
Contains more Vitamin KVitamin K +3974.2%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Lettuce DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.029mg 1081%
Vitamin A 4968µg 370µg 511%
Vitamin B2 2.755mg 0.08mg 206%
Vitamin B5 7.173mg 0.134mg 141%
Vitamin K 3.1µg 126.3µg 103%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.375mg 80%
Vitamin B6 1.083mg 0.09mg 76%
Selenium 39.7µg 0.6µg 71%
Folate 290µg 38µg 63%
Choline 333.3mg 13.6mg 58%
Iron 4.9mg 0.86mg 51%
Phosphorus 387mg 29mg 51%
Protein 20.36g 1.36g 38%
Zinc 4mg 0.18mg 35%
Vitamin B1 0.189mg 0.07mg 10%
Vitamin C 1.3mg 9.2mg 9%
Saturated fat 1.233g 0.02g 6%
Calories 135kcal 15kcal 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Fats 3.63g 0.15g 5%
Fiber 0g 1.3g 5%
Potassium 313mg 194mg 4%
Manganese 0.31mg 0.25mg 3%
Polyunsaturated fat 0.465g 0.082g 3%
Calcium 5mg 36mg 3%
Sodium 69mg 28mg 2%
Fructose 0.43g 1%
Monounsaturated fat 0.479g 0.006g 1%
Vitamin E 0.38mg 0.22mg 1%
Magnesium 18mg 13mg 1%
Carbs 3.89g 2.87g 0%
Net carbs 3.89g 1.57g N/A
Sugar 0g 0.78g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.009mg 0%
Threonine 0.869mg 0.059mg 0%
Isoleucine 0.967mg 0.084mg 0%
Leucine 1.91mg 0.079mg 0%
Lysine 1.607mg 0.084mg 0%
Methionine 0.543mg 0.016mg 0%
Phenylalanine 1.084mg 0.055mg 0%
Valine 1.26mg 0.07mg 0%
Histidine 0.629mg 0.022mg 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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1397.1%
Contains more FatsFats +2320%
Contains more CarbsCarbs +35.5%
Contains more OtherOther +104.7%
Contains more WaterWater +34.1%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +7883.3%
Contains more Poly. FatPolyunsaturated fat +467.1%
Contains less Sat. FatSaturated fat -98.4%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.