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  6. Beef Liver raw vs. Monterey Jack

Beef Liver raw vs. Monterey Jack — In-Depth Nutrition Comparison

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Significant differences between beef Liver raw and monterey Jack

  • Beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and folate; however, monterey Jack is richer in calcium.
  • Beef Liver raw covers your daily vitamin B12 needs 2436% more than monterey Jack.
  • Monterey Jack has 305 times less copper than beef Liver raw. Beef Liver raw has 9.755mg of copper, while monterey Jack has 0.032mg.
  • Beef Liver raw contains less saturated fat.

Specific food types used in this comparison are Beef, variety meats, and by-products, liver, raw and Cheese, monterey.

Infographic

Beef Liver raw vs Monterey Jack 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% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +286.4%
Contains more IronIron +580.6%
Contains more CopperCopper +30384.4%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +2718.2%
Contains more SeleniumSelenium +173.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +14820%
Contains more PhosphorusPhosphorus +14.7%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2409.1%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +1160%
Contains more Vitamin B2Vitamin B2 +606.4%
Contains more Vitamin B3Vitamin B3 +14066.7%
Contains more Vitamin B5Vitamin B5 +3315.7%
Contains more Vitamin B6Vitamin B6 +1270.9%
Contains more Vitamin B12Vitamin B12 +7044.6%
Contains more Vitamin KVitamin K +24%
Contains more FolateFolate +1511.1%
Contains more CholineCholine +2064.3%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Monterey Jack DV% diff.
Vitamin B12 59.3µg 0.83µg 2436%
Copper 9.755mg 0.032mg 1080%
Vitamin A 4968µg 198µg 530%
Vitamin B2 2.755mg 0.39mg 182%
Vitamin B5 7.173mg 0.21mg 139%
Vitamin B3 13.175mg 0.093mg 82%
Saturated fat 1.233g 19.066g 81%
Vitamin B6 1.083mg 0.079mg 77%
Calcium 5mg 746mg 74%
Folate 290µg 18µg 68%
Cholesterol 275mg 89mg 62%
Choline 333.3mg 15.4mg 58%
Iron 4.9mg 0.72mg 52%
Selenium 39.7µg 14.5µg 46%
Fats 3.63g 30.28g 41%
Sodium 69mg 600mg 23%
Monounsaturated fat 0.479g 8.751g 21%
Vitamin B1 0.189mg 0.015mg 15%
Manganese 0.31mg 0.011mg 13%
Calories 135kcal 373kcal 12%
Zinc 4mg 3mg 9%
Phosphorus 387mg 444mg 8%
Protein 20.36g 24.48g 8%
Potassium 313mg 81mg 7%
Vitamin D 1.2µg 0.6µg 3%
Vitamin D 49IU 22IU 3%
Polyunsaturated fat 0.465g 0.899g 3%
Magnesium 18mg 27mg 2%
Vitamin K 3.1µg 2.5µg 1%
Carbs 3.89g 0.68g 1%
Vitamin C 1.3mg 0mg 1%
Vitamin E 0.38mg 0.26mg 1%
Net carbs 3.89g 0.68g N/A
Sugar 0g 0.5g N/A
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.315mg 0%
Threonine 0.869mg 0.871mg 0%
Isoleucine 0.967mg 1.519mg 0%
Leucine 1.91mg 2.344mg 0%
Lysine 1.607mg 2.037mg 0%
Methionine 0.543mg 0.641mg 0%
Phenylalanine 1.084mg 1.289mg 0%
Valine 1.26mg 1.635mg 0%
Histidine 0.629mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +472.1%
Contains more WaterWater +72.7%
Contains more ProteinProtein +20.2%
Contains more FatsFats +734.2%
Contains more OtherOther +171%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +1726.9%
Contains more Poly. FatPolyunsaturated fat +93.3%

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.