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  6. Beef Liver raw vs. Omelette

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

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A recap on differences between beef Liver raw and omelette

  • Omelette has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, folate, iron, and phosphorus.
  • Beef Liver raw covers your daily vitamin B12 needs 2439% more than omelette.
  • Omelette contains 206 times less vitamin B3 than beef Liver raw. Beef Liver raw contains 13.175mg of vitamin B3, while omelette contains 0.064mg.

Food varieties used in this article are Beef, variety meats, and by-products, liver, raw and Egg, whole, cooked, omelet.

Infographic

Beef Liver raw vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +167.5%
Contains more IronIron +231.1%
Contains more CopperCopper +15384.1%
Contains more ZincZinc +267%
Contains more PhosphorusPhosphorus +131.7%
Contains less SodiumSodium -55.5%
Contains more ManganeseManganese +1191.7%
Contains more SeleniumSelenium +53.9%
Contains more CalciumCalcium +860%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2788.4%
Contains more Vitamin B1Vitamin B1 +455.9%
Contains more Vitamin B2Vitamin B2 +613.7%
Contains more Vitamin B3Vitamin B3 +20485.9%
Contains more Vitamin B5Vitamin B5 +456.5%
Contains more Vitamin B6Vitamin B6 +657.3%
Contains more Vitamin B12Vitamin B12 +7702.6%
Contains more FolateFolate +643.6%
Contains more CholineCholine +34.6%
Contains more Vitamin EVitamin E +239.5%
Contains more Vitamin DVitamin D +41.7%
Contains more Vitamin KVitamin K +45.2%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Omelette DV% diff.
Vitamin B12 59.3µg 0.76µg 2439%
Copper 9.755mg 0.063mg 1077%
Vitamin A 4968µg 172µg 533%
Vitamin B2 2.755mg 0.386mg 182%
Vitamin B5 7.173mg 1.289mg 118%
Vitamin B3 13.175mg 0.064mg 82%
Vitamin B6 1.083mg 0.143mg 72%
Folate 290µg 39µg 63%
Iron 4.9mg 1.48mg 43%
Phosphorus 387mg 167mg 31%
Zinc 4mg 1.09mg 26%
Selenium 39.7µg 25.8µg 25%
Protein 20.36g 10.57g 20%
Choline 333.3mg 247.6mg 16%
Polyunsaturated fat 0.465g 2.712g 15%
Cholesterol 275mg 313mg 13%
Vitamin B1 0.189mg 0.034mg 13%
Manganese 0.31mg 0.024mg 12%
Fats 3.63g 11.66g 12%
Monounsaturated fat 0.479g 4.843g 11%
Saturated fat 1.233g 3.319g 9%
Vitamin E 0.38mg 1.29mg 6%
Potassium 313mg 117mg 6%
Calcium 5mg 48mg 4%
Sodium 69mg 155mg 4%
Vitamin D 1.2µg 1.7µg 3%
Vitamin D 49IU 69IU 3%
Magnesium 18mg 11mg 2%
Calories 135kcal 154kcal 1%
Vitamin K 3.1µg 4.5µg 1%
Carbs 3.89g 0.64g 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 3.89g 0.64g N/A
Sugar 0g 0.31g N/A
Trans fat 0.17g 0.709g N/A
Tryptophan 0.263mg 0.14mg 0%
Threonine 0.869mg 0.467mg 0%
Isoleucine 0.967mg 0.565mg 0%
Leucine 1.91mg 0.913mg 0%
Lysine 1.607mg 0.767mg 0%
Methionine 0.543mg 0.319mg 0%
Phenylalanine 1.084mg 0.572mg 0%
Valine 1.26mg 0.722mg 0%
Histidine 0.629mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - ALA 0.007g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g 0.015g 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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +92.6%
Contains more CarbsCarbs +507.8%
Contains more OtherOther +31%
Contains more FatsFats +221.2%
~equal in Water ~76.13g

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -62.9%
Contains more Mono. FatMonounsaturated fat +911.1%
Contains more Poly. FatPolyunsaturated fat +483.2%

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.