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Beef Liver raw vs. Peanut butter — In-Depth Nutrition Comparison

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Summary of differences between beef Liver raw and peanut butter

  • Beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, selenium, and folate; however, peanut butter is higher in manganese and vitamin E.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than peanut butter.
  • Peanut butter has less cholesterol.

These are the specific foods used in this comparison Beef, variety meats and by-products, liver, raw and Peanut butter, smooth style, without salt.

Infographic

Beef Liver raw vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more IronIron +181.6%
Contains more CopperCopper +2211.6%
Contains more ZincZinc +59.4%
Contains more PhosphorusPhosphorus +15.5%
Contains more SeleniumSelenium +868.3%
Contains more MagnesiumMagnesium +833.3%
Contains more CalciumCalcium +880%
Contains more PotassiumPotassium +78.3%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +437.1%

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +1334.9%
Contains more Vitamin B5Vitamin B5 +530.9%
Contains more Vitamin B6Vitamin B6 +145.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +933.3%
Contains more FolateFolate +233.3%
Contains more CholineCholine +429%
Contains more Vitamin EVitamin E +2294.7%
~equal in Vitamin B3 ~13.112mg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +5656.9%
Contains more FatsFats +1314.9%
Contains more CarbsCarbs +473.5%
Contains more OtherOther +120.6%
~equal in Protein ~22.21g

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +5315.7%
Contains more Poly. FatPolyunsaturated fat +2595.7%

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 Peanut butter
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Liver raw Peanut butter DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.422mg 1037%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.192mg 197%
Vitamin B5 7.173mg 1.137mg 121%
Cholesterol 275mg 0mg 92%
Polyunsaturated fat 0.465g 12.535g 80%
Fats 3.63g 51.36g 73%
Selenium 39.7µg 4.1µg 65%
Monounsaturated fat 0.479g 25.941g 64%
Manganese 0.31mg 1.665mg 59%
Vitamin E 0.38mg 9.1mg 58%
Folate 290µg 87µg 51%
Vitamin B6 1.083mg 0.441mg 49%
Choline 333.3mg 63mg 49%
Saturated fat 1.233g 10.325g 41%
Iron 4.9mg 1.74mg 40%
Magnesium 18mg 168mg 36%
Calories 135kcal 598kcal 23%
Fiber 0g 5g 20%
Zinc 4mg 2.51mg 14%
Potassium 313mg 558mg 7%
Phosphorus 387mg 335mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Carbs 3.89g 22.31g 6%
Protein 20.36g 22.21g 4%
Calcium 5mg 49mg 4%
Vitamin B1 0.189mg 0.15mg 3%
Sodium 69mg 17mg 2%
Vitamin K 3.1µg 0.3µg 2%
Starch 3.56g 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 3.89g 17.31g N/A
Sugar 0g 10.49g N/A
Vitamin B3 13.175mg 13.112mg 0%
Trans fat 0.17g 0.075g N/A
Tryptophan 0.263mg 0.231mg 0%
Threonine 0.869mg 0.525mg 0%
Isoleucine 0.967mg 0.616mg 0%
Leucine 1.91mg 1.546mg 0%
Lysine 1.607mg 0.681mg 0%
Methionine 0.543mg 0.265mg 0%
Phenylalanine 1.084mg 1.202mg 0%
Valine 1.26mg 0.782mg 0%
Histidine 0.629mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.007g 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.009g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.01g 0.008g N/A
Omega-6 - Linoleic acid 0.299g 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
402%
Beef Liver raw
84%
Peanut butter

Comparison summary

Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 52mg)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 9.092g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $2.8)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.