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  6. Beef Liver raw vs. Mashed potato

Beef Liver raw vs. Mashed potato — In-Depth Nutrition Comparison

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The main differences between beef Liver raw and mashed potato

  • Beef Liver raw is richer than mashed potato in vitamin B12, copper, vitamin A, vitamin B2, vitamin B3, vitamin B6, selenium, folate, and choline.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2468% higher.

Food types used in this article are Beef, variety meats, and by-products, liver, raw and Fast foods, potato, mashed.

Infographic

Beef Liver raw vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +1480.6%
Contains more CopperCopper +27771.4%
Contains more ZincZinc +1718.2%
Contains more PhosphorusPhosphorus +555.9%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +216.3%
Contains more SeleniumSelenium +4862.5%
Contains more CalciumCalcium +260%
~equal in Potassium ~286mg

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11453.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1160%
Contains more Vitamin B2Vitamin B2 +18266.7%
Contains more Vitamin B3Vitamin B3 +1119.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +802.5%
Contains more Vitamin B12Vitamin B12 +84614.3%
Contains more FolateFolate +3122.2%
Contains more CholineCholine +2387.3%
Contains more Vitamin EVitamin E +10.5%
Contains more Vitamin KVitamin K +90.3%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Mashed potato DV% diff.
Vitamin B12 59.3µg 0.07µg 2468%
Copper 9.755mg 0.035mg 1080%
Vitamin A 4968µg 43µg 547%
Vitamin B2 2.755mg 0.015mg 211%
Vitamin B5 7.173mg 143%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 1.08mg 76%
Vitamin B6 1.083mg 0.12mg 74%
Selenium 39.7µg 0.8µg 71%
Folate 290µg 9µg 70%
Choline 333.3mg 13.4mg 58%
Iron 4.9mg 0.31mg 57%
Phosphorus 387mg 59mg 47%
Protein 20.36g 1.65g 37%
Zinc 4mg 0.22mg 34%
Vitamin B1 0.189mg 0.015mg 15%
Sodium 69mg 306mg 10%
Manganese 0.31mg 0.098mg 9%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Polyunsaturated fat 0.465g 1.342g 6%
Starch 12.1g 5%
Fiber 0g 1.3g 5%
Carbs 3.89g 14.65g 4%
Saturated fat 1.233g 0.577g 3%
Vitamin K 3.1µg 5.9µg 2%
Calories 135kcal 89kcal 2%
Potassium 313mg 286mg 1%
Calcium 5mg 18mg 1%
Magnesium 18mg 15mg 1%
Vitamin C 1.3mg 0mg 1%
Monounsaturated fat 0.479g 0.72g 1%
Fats 3.63g 2.82g 1%
Net carbs 3.89g 13.35g N/A
Sugar 0g 0.5g N/A
Vitamin E 0.38mg 0.42mg 0%
Trans fat 0.17g 0.105g 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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.007g 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g 0.001g N/A
Omega-6 - Linoleic acid 0.299g 1.146g 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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1133.9%
Contains more FatsFats +28.7%
Contains more CarbsCarbs +276.6%
Contains more WaterWater +12.4%
~equal in Other ~1.26g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -53.2%
Contains more Mono. FatMonounsaturated fat +50.3%
Contains more Poly. FatPolyunsaturated fat +188.6%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.