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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, 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.
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +198.8%
Contains more CopperCopper +5812.1%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +567.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4311.1%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +22.7%
Contains less SodiumSodium -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.
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +3190.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +136.3%
Contains more Vitamin B2Vitamin B2 +2404.5%
Contains more Vitamin B3Vitamin B3 +1546.9%
Contains more Vitamin B5Vitamin B5 +3315.7%
Contains more Vitamin B6Vitamin B6 +501.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2316.7%
Contains more CholineCholine +66560%
Contains more Vitamin CVitamin C +5284.6%
Contains more Vitamin EVitamin E +428.9%
Contains more Vitamin KVitamin K +8206.5%

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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +611.9%
Contains more FatsFats +764.3%
Contains more CarbsCarbs +20.1%
Contains more WaterWater +28.1%
~equal in Other ~1.35g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +420.7%
Contains more Poly. FatPolyunsaturated fat +1123.7%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.165mg 1066%
Vitamin A 4968µg 151µg 535%
Vitamin K 3.1µg 257.5µg 212%
Vitamin B2 2.755mg 0.11mg 203%
Vitamin B5 7.173mg 0.21mg 139%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.8mg 77%
Vitamin C 1.3mg 70mg 76%
Selenium 39.7µg 0.9µg 71%
Folate 290µg 12µg 70%
Vitamin B6 1.083mg 0.18mg 69%
Choline 333.3mg 0.5mg 61%
Phosphorus 387mg 58mg 47%
Iron 4.9mg 1.64mg 41%
Protein 20.36g 2.86g 35%
Zinc 4mg 0.25mg 34%
Fiber 0g 3.2g 13%
Manganese 0.31mg 13%
Calcium 5mg 115mg 11%
Vitamin E 0.38mg 2.01mg 11%
Vitamin B1 0.189mg 0.08mg 9%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Saturated fat 1.233g 0.01g 6%
Calories 135kcal 27kcal 5%
Fats 3.63g 0.42g 5%
Magnesium 18mg 32mg 3%
Polyunsaturated fat 0.465g 0.038g 3%
Sodium 69mg 20mg 2%
Potassium 313mg 384mg 2%
Monounsaturated fat 0.479g 0.092g 1%
Carbs 3.89g 4.67g 0%
Net carbs 3.89g 1.47g N/A
Sugar 0g 1.32g N/A
Trans fat 0.17g 0g 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%
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 Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
855%
Beef Liver raw
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
402%
Beef Liver raw
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 49mg)
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.