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  6. Beef Liver raw vs. Olive

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

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How are Beef Liver raw and Olive different?

  • Beef Liver raw is higher than Olive in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B3, Folate, and Selenium.
  • Beef Liver raw covers your daily need of Vitamin B12 2471% more than Olive.
  • Olive is lower in Cholesterol.

Beef, variety meats and by-products, liver, raw and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Beef Liver raw vs Olive 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
9
:
1
Olive
Olive
Contains more Iron +48.5%
Contains more Magnesium +350%
Contains more Phosphorus +12800%
Contains more Potassium +3812.5%
Contains less Sodium -90.6%
Contains more Zinc +1718.2%
Contains more Copper +3786.5%
Contains more Manganese +1450%
Contains more Selenium +4311.1%
Contains more Calcium +1660%
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Iron +48.5%
Contains more Magnesium +350%
Contains more Phosphorus +12800%
Contains more Potassium +3812.5%
Contains less Sodium -90.6%
Contains more Zinc +1718.2%
Contains more Copper +3786.5%
Contains more Manganese +1450%
Contains more Selenium +4311.1%
Contains more Calcium +1660%

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
11
:
1
Olive
Olive
Contains more Vitamin A +4093.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +44.4%
Contains more Vitamin B1 +6200%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +35508.1%
Contains more Vitamin B5 +47720%
Contains more Vitamin B6 +11933.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +121.4%
Contains more Vitamin E +334.2%
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +4093.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +44.4%
Contains more Vitamin B1 +6200%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +35508.1%
Contains more Vitamin B5 +47720%
Contains more Vitamin B6 +11933.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +121.4%
Contains more Vitamin E +334.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
1
:
4
Olive
Olive
Contains more Protein +2323.8%
Contains more Fats +194.2%
Contains more Carbs +60.9%
Contains more Water +13%
Contains more Other +70.2%
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
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +2323.8%
Contains more Fats +194.2%
Contains more Carbs +60.9%
Contains more Water +13%
Contains more Other +70.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
1
:
2
Olive
Olive
Contains less Saturated Fat -12.9%
Contains more Monounsaturated Fat +1546.8%
Contains more Polyunsaturated fat +95.9%
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -12.9%
Contains more Monounsaturated Fat +1546.8%
Contains more Polyunsaturated fat +95.9%

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 Olive
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Beef Liver raw Olive Opinion
Net carbs 3.89g 3.06g Beef Liver raw
Protein 20.36g 0.84g Beef Liver raw
Fats 3.63g 10.68g Olive
Carbs 3.89g 6.26g Olive
Calories 135kcal 115kcal Beef Liver raw
Fiber 0g 3.2g Olive
Calcium 5mg 88mg Olive
Iron 4.9mg 3.3mg Beef Liver raw
Magnesium 18mg 4mg Beef Liver raw
Phosphorus 387mg 3mg Beef Liver raw
Potassium 313mg 8mg Beef Liver raw
Sodium 69mg 735mg Beef Liver raw
Zinc 4mg 0.22mg Beef Liver raw
Copper 9.755mg 0.251mg Beef Liver raw
Manganese 0.31mg 0.02mg Beef Liver raw
Selenium 39.7µg 0.9µg Beef Liver raw
Vitamin A 16898IU 403IU Beef Liver raw
Vitamin A RAE 4968µg 20µg Beef Liver raw
Vitamin E 0.38mg 1.65mg Olive
Vitamin D 49IU 0IU Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Vitamin C 1.3mg 0.9mg Beef Liver raw
Vitamin B1 0.189mg 0.003mg Beef Liver raw
Vitamin B2 2.755mg 0mg Beef Liver raw
Vitamin B3 13.175mg 0.037mg Beef Liver raw
Vitamin B5 7.173mg 0.015mg Beef Liver raw
Vitamin B6 1.083mg 0.009mg Beef Liver raw
Folate 290µg 0µg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg 1.4µg Beef Liver raw
Tryptophan 0.263mg Beef Liver raw
Threonine 0.869mg 0.026mg Beef Liver raw
Isoleucine 0.967mg 0.031mg Beef Liver raw
Leucine 1.91mg 0.05mg Beef Liver raw
Lysine 1.607mg 0.032mg Beef Liver raw
Methionine 0.543mg 0.012mg Beef Liver raw
Phenylalanine 1.084mg 0.029mg Beef Liver raw
Valine 1.26mg 0.038mg Beef Liver raw
Histidine 0.629mg 0.023mg Beef Liver raw
Cholesterol 275mg 0mg Olive
Trans Fat 0.17g 0g Olive
Saturated Fat 1.233g 1.415g Beef Liver raw
Monounsaturated Fat 0.479g 7.888g Olive
Polyunsaturated fat 0.465g 0.911g Olive
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 Olive
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
6%
Olive
Minerals Daily Need Coverage Score
402%
Beef Liver raw
35%
Olive

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Beef Liver raw
Beef Liver raw contains less Sodium (difference - 666mg)
Which food is lower in Saturated Fat?
Beef Liver raw
Beef Liver raw is lower in Saturated Fat (difference - 0.182g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $3.5)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.