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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, vitamin B2, vitamin B5, vitamin B6, vitamin B3, folate, and selenium.
  • Beef Liver raw covers your daily need for 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.
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%
Olive
Olive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +3812.5%
Contains more IronIron +48.5%
Contains more CopperCopper +3786.5%
Contains more ZincZinc +1718.2%
Contains more PhosphorusPhosphorus +12800%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +1450%
Contains more SeleniumSelenium +4311.1%
Contains more CalciumCalcium +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.
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%
Olive
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +44.4%
Contains more Vitamin AVitamin A +24740%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +6200%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +35508.1%
Contains more Vitamin B5Vitamin B5 +47720%
Contains more Vitamin B6Vitamin B6 +11933.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +121.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +3135.9%
Contains more Vitamin EVitamin E +334.2%

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
Olive
Olive
4
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 ProteinProtein +2323.8%
Contains more FatsFats +194.2%
Contains more CarbsCarbs +60.9%
Contains more WaterWater +13%
Contains more OtherOther +70.2%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -12.9%
Contains more Mono. FatMonounsaturated fat +1546.8%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.251mg 1056%
Vitamin A 4968µg 20µg 550%
Vitamin B2 2.755mg 0mg 212%
Vitamin B5 7.173mg 0.015mg 143%
Cholesterol 275mg 0mg 92%
Vitamin B6 1.083mg 0.009mg 83%
Vitamin B3 13.175mg 0.037mg 82%
Folate 290µg 0µg 73%
Selenium 39.7µg 0.9µg 71%
Choline 333.3mg 10.3mg 59%
Phosphorus 387mg 3mg 55%
Protein 20.36g 0.84g 39%
Zinc 4mg 0.22mg 34%
Sodium 69mg 735mg 29%
Iron 4.9mg 3.3mg 20%
Monounsaturated fat 0.479g 7.888g 19%
Vitamin B1 0.189mg 0.003mg 16%
Fiber 0g 3.2g 13%
Manganese 0.31mg 0.02mg 13%
Fats 3.63g 10.68g 11%
Potassium 313mg 8mg 9%
Calcium 5mg 88mg 8%
Vitamin E 0.38mg 1.65mg 8%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Magnesium 18mg 4mg 3%
Polyunsaturated fat 0.465g 0.911g 3%
Saturated fat 1.233g 1.415g 1%
Calories 135kcal 115kcal 1%
Vitamin K 3.1µg 1.4µg 1%
Carbs 3.89g 6.26g 1%
Vitamin C 1.3mg 0.9mg 0%
Net carbs 3.89g 3.06g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0%
Threonine 0.869mg 0.026mg 0%
Isoleucine 0.967mg 0.031mg 0%
Leucine 1.91mg 0.05mg 0%
Lysine 1.607mg 0.032mg 0%
Methionine 0.543mg 0.012mg 0%
Phenylalanine 1.084mg 0.029mg 0%
Valine 1.26mg 0.038mg 0%
Histidine 0.629mg 0.023mg 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 Olive
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
4%
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.