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  6. Beef Liver raw vs. Mustard Greens Raw

Beef Liver raw vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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A recap on differences between Beef Liver raw and Mustard Greens Raw

  • Beef Liver raw has more Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, and Selenium, however, Mustard Greens Raw are higher in Vitamin K, and Vitamin C.
  • Beef Liver raw covers your daily Vitamin B12 needs 2471% more than Mustard Greens Raw.

Food varieties used in this article are Beef, variety meats and by-products, liver, raw and Mustard greens, raw.

Infographic

Beef Liver raw vs Mustard Greens Raw 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.
Beef Liver raw
Beef Liver raw
6
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +198.8%
Contains more Phosphorus +567.2%
Contains more Zinc +1500%
Contains more Copper +5812.1%
Contains more Selenium +4311.1%
Contains more Calcium +2200%
Contains more Magnesium +77.8%
Contains more Potassium +22.7%
Contains less Sodium -71%
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +198.8%
Contains more Phosphorus +567.2%
Contains more Zinc +1500%
Contains more Copper +5812.1%
Contains more Selenium +4311.1%
Contains more Calcium +2200%
Contains more Magnesium +77.8%
Contains more Potassium +22.7%
Contains less Sodium -71%

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.
Beef Liver raw
Beef Liver raw
9
:
3
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin A +458.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +136.3%
Contains more Vitamin B2 +2404.5%
Contains more Vitamin B3 +1546.9%
Contains more Vitamin B5 +3315.7%
Contains more Vitamin B6 +501.7%
Contains more Folate +2316.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +428.9%
Contains more Vitamin C +5284.6%
Contains more Vitamin K +8206.5%
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin A +458.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +136.3%
Contains more Vitamin B2 +2404.5%
Contains more Vitamin B3 +1546.9%
Contains more Vitamin B5 +3315.7%
Contains more Vitamin B6 +501.7%
Contains more Folate +2316.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +428.9%
Contains more Vitamin C +5284.6%
Contains more Vitamin K +8206.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
2
:
3
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +611.9%
Contains more Fats +764.3%
Contains more Carbs +20.1%
Contains more Water +28.1%
Equal in Other - 1.35
Beef Liver raw
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Protein +611.9%
Contains more Fats +764.3%
Contains more Carbs +20.1%
Contains more Water +28.1%
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +420.7%
Contains more Polyunsaturated fat +1123.7%
Contains less Saturated Fat -99.2%
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +420.7%
Contains more Polyunsaturated fat +1123.7%
Contains less Saturated Fat -99.2%

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 Mustard Greens Raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Beef Liver raw Mustard Greens Raw Opinion
Net carbs 3.89g 1.47g Beef Liver raw
Protein 20.36g 2.86g Beef Liver raw
Fats 3.63g 0.42g Beef Liver raw
Carbs 3.89g 4.67g Mustard Greens Raw
Calories 135kcal 27kcal Beef Liver raw
Sugar 0g 1.32g Beef Liver raw
Fiber 0g 3.2g Mustard Greens Raw
Calcium 5mg 115mg Mustard Greens Raw
Iron 4.9mg 1.64mg Beef Liver raw
Magnesium 18mg 32mg Mustard Greens Raw
Phosphorus 387mg 58mg Beef Liver raw
Potassium 313mg 384mg Mustard Greens Raw
Sodium 69mg 20mg Mustard Greens Raw
Zinc 4mg 0.25mg Beef Liver raw
Copper 9.755mg 0.165mg Beef Liver raw
Manganese 0.31mg Beef Liver raw
Selenium 39.7µg 0.9µg Beef Liver raw
Vitamin A 16898IU 3024IU Beef Liver raw
Vitamin A RAE 4968µg 151µg Beef Liver raw
Vitamin E 0.38mg 2.01mg Mustard Greens Raw
Vitamin D 49IU 0IU Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Vitamin C 1.3mg 70mg Mustard Greens Raw
Vitamin B1 0.189mg 0.08mg Beef Liver raw
Vitamin B2 2.755mg 0.11mg Beef Liver raw
Vitamin B3 13.175mg 0.8mg Beef Liver raw
Vitamin B5 7.173mg 0.21mg Beef Liver raw
Vitamin B6 1.083mg 0.18mg Beef Liver raw
Folate 290µg 12µg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg 257.5µg Mustard Greens Raw
Tryptophan 0.263mg Beef Liver raw
Threonine 0.869mg Beef Liver raw
Isoleucine 0.967mg Beef Liver raw
Leucine 1.91mg Beef Liver raw
Lysine 1.607mg Beef Liver raw
Methionine 0.543mg Beef Liver raw
Phenylalanine 1.084mg Beef Liver raw
Valine 1.26mg Beef Liver raw
Histidine 0.629mg Beef Liver raw
Cholesterol 275mg 0mg Mustard Greens Raw
Trans Fat 0.17g 0g Mustard Greens Raw
Saturated Fat 1.233g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.479g 0.092g Beef Liver raw
Polyunsaturated fat 0.465g 0.038g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
859%
Beef Liver raw
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
402%
Beef Liver raw
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 275mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.223g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $1.4)
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

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.