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  6. Beef Liver raw vs. Matzo

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

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Important differences between beef Liver raw and matzo

  • Matzo has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, folate, choline, and vitamin B3.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.
  • Matzo is lower in cholesterol.

The food varieties used in the comparison are Beef, variety meats and by-products, liver, raw and Crackers, matzo, plain.

Infographic

Beef Liver raw vs Matzo 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%
Matzo
Matzo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more PotassiumPotassium +179.5%
Contains more IronIron +55.1%
Contains more CopperCopper +16158.3%
Contains more ZincZinc +488.2%
Contains more PhosphorusPhosphorus +334.8%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +160%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +109.7%
~equal in Selenium ~36.9µg

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%
Matzo
Matzo
1
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% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +846.7%
Contains more Vitamin B3Vitamin B3 +238.5%
Contains more Vitamin B5Vitamin B5 +1519.2%
Contains more Vitamin B6Vitamin B6 +841.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +933.3%
Contains more FolateFolate +1605.9%
Contains more CholineCholine +2986.1%
Contains more Vitamin B1Vitamin B1 +104.8%

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
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +103.6%
Contains more FatsFats +159.3%
Contains more WaterWater +1546.7%
Contains more OtherOther +118.3%
Contains more CarbsCarbs +2051.7%

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
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +277.2%
Contains less Sat. FatSaturated fat -81.7%
Contains more Poly. FatPolyunsaturated fat +29.7%

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 Matzo
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beef Liver raw Matzo DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.06mg 1077%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.291mg 190%
Vitamin B5 7.173mg 0.443mg 135%
Cholesterol 275mg 0mg 92%
Vitamin B6 1.083mg 0.115mg 74%
Folate 290µg 17µg 68%
Choline 333.3mg 10.8mg 59%
Vitamin B3 13.175mg 3.892mg 58%
Phosphorus 387mg 89mg 43%
Zinc 4mg 0.68mg 30%
Carbs 3.89g 83.7g 27%
Iron 4.9mg 3.16mg 22%
Protein 20.36g 10g 21%
Vitamin B1 0.189mg 0.387mg 17%
Manganese 0.31mg 0.65mg 15%
Calories 135kcal 395kcal 13%
Fiber 0g 3g 12%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Potassium 313mg 112mg 6%
Saturated fat 1.233g 0.226g 5%
Selenium 39.7µg 36.9µg 5%
Fats 3.63g 1.4g 3%
Sodium 69mg 0mg 3%
Magnesium 18mg 25mg 2%
Vitamin K 3.1µg 0.3µg 2%
Vitamin E 0.38mg 0.06mg 2%
Calcium 5mg 13mg 1%
Vitamin C 1.3mg 0mg 1%
Monounsaturated fat 0.479g 0.127g 1%
Polyunsaturated fat 0.465g 0.603g 1%
Net carbs 3.89g 80.7g N/A
Sugar 0g 0.29g N/A
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.116mg 0%
Threonine 0.869mg 0.267mg 0%
Isoleucine 0.967mg 0.371mg 0%
Leucine 1.91mg 0.692mg 0%
Lysine 1.607mg 0.193mg 0%
Methionine 0.543mg 0.176mg 0%
Phenylalanine 1.084mg 0.494mg 0%
Valine 1.26mg 0.42mg 0%
Histidine 0.629mg 0.213mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Matzo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
855%
Beef Liver raw
24%
Matzo
Minerals Daily Need Coverage Score
402%
Beef Liver raw
51%
Matzo

Comparison summary

Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 1.007g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 0.29g)
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
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.