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  6. Beef Liver raw vs. Marrow-stem Kale

Beef Liver raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between beef Liver raw and marrow-stem Kale?

  • Beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and selenium, yet marrow-stem Kale is richer in vitamin K.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% higher.

We used Beef, variety meats, and by-products, liver, raw and Collards, raw types in this comparison.

Infographic

Beef Liver raw vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +46.9%
Contains more IronIron +942.6%
Contains more CopperCopper +21106.5%
Contains more ZincZinc +1804.8%
Contains more PhosphorusPhosphorus +1448%
Contains more SeleniumSelenium +2953.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +4540%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +112.3%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin AVitamin A +1879.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +2019.2%
Contains more Vitamin B3Vitamin B3 +1675.6%
Contains more Vitamin B5Vitamin B5 +2586.5%
Contains more Vitamin B6Vitamin B6 +556.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +124.8%
Contains more CholineCholine +1336.6%
Contains more Vitamin CVitamin C +2615.4%
Contains more Vitamin EVitamin E +494.7%
Contains more Vitamin KVitamin K +14000%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Marrow-stem Kale DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.046mg 1079%
Vitamin A 4968µg 251µg 524%
Vitamin K 3.1µg 437.1µg 362%
Vitamin B2 2.755mg 0.13mg 202%
Vitamin B5 7.173mg 0.267mg 138%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.742mg 78%
Vitamin B6 1.083mg 0.165mg 71%
Selenium 39.7µg 1.3µg 70%
Choline 333.3mg 23.2mg 56%
Iron 4.9mg 0.47mg 55%
Phosphorus 387mg 25mg 52%
Folate 290µg 129µg 40%
Vitamin C 1.3mg 35.3mg 38%
Protein 20.36g 3.02g 35%
Zinc 4mg 0.21mg 34%
Calcium 5mg 232mg 23%
Fiber 0g 4g 16%
Manganese 0.31mg 0.658mg 15%
Vitamin E 0.38mg 2.26mg 13%
Vitamin B1 0.189mg 0.054mg 11%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Saturated fat 1.233g 0.055g 5%
Calories 135kcal 32kcal 5%
Fats 3.63g 0.61g 5%
Potassium 313mg 213mg 3%
Sodium 69mg 17mg 2%
Magnesium 18mg 27mg 2%
Polyunsaturated fat 0.465g 0.201g 2%
Carbs 3.89g 5.42g 1%
Monounsaturated fat 0.479g 0.03g 1%
Net carbs 3.89g 1.42g N/A
Sugar 0g 0.46g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.031mg 0%
Threonine 0.869mg 0.086mg 0%
Isoleucine 0.967mg 0.1mg 0%
Leucine 1.91mg 0.151mg 0%
Lysine 1.607mg 0.117mg 0%
Methionine 0.543mg 0.033mg 0%
Phenylalanine 1.084mg 0.087mg 0%
Valine 1.26mg 0.12mg 0%
Histidine 0.629mg 0.047mg 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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +574.2%
Contains more FatsFats +495.1%
Contains more CarbsCarbs +39.3%
Contains more WaterWater +26.6%
~equal in Other ~1.33g

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +1496.7%
Contains more Poly. FatPolyunsaturated fat +131.3%
Contains less Sat. FatSaturated fat -95.5%

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.