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  6. Beef Liver raw vs. Potato

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

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What are the differences between beef Liver raw and potatoes?

  • Beef Liver raw is richer than potatoes in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, selenium, folate, and vitamin B6.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.

We used Beef, variety meats, and by-products, liver, raw and Potatoes, flesh, and skin, raw types in this article.

Infographic

Beef Liver raw vs Potato 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%
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more IronIron +504.9%
Contains more CopperCopper +8768.2%
Contains more ZincZinc +1233.3%
Contains more PhosphorusPhosphorus +578.9%
Contains more ManganeseManganese +55%
Contains more SeleniumSelenium +9825%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +35.8%
Contains less SodiumSodium -91.3%

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%
Potato
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B2Vitamin B2 +8509.4%
Contains more Vitamin B3Vitamin B3 +1141.8%
Contains more Vitamin B5Vitamin B5 +2331.5%
Contains more Vitamin B6Vitamin B6 +263.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +55%
Contains more FolateFolate +1833.3%
Contains more CholineCholine +2654.5%
Contains more Vitamin CVitamin C +1415.4%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Potato DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.11mg 1072%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.032mg 209%
Vitamin B5 7.173mg 0.295mg 138%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 1.061mg 76%
Selenium 39.7µg 0.4µg 71%
Folate 290µg 15µg 69%
Vitamin B6 1.083mg 0.298mg 60%
Choline 333.3mg 12.1mg 58%
Iron 4.9mg 0.81mg 51%
Phosphorus 387mg 57mg 47%
Protein 20.36g 2.05g 37%
Zinc 4mg 0.3mg 34%
Vitamin C 1.3mg 19.7mg 20%
Vitamin B1 0.189mg 0.081mg 9%
Fiber 0g 2.1g 8%
Starch 15.29g 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Saturated fat 1.233g 0.025g 5%
Carbs 3.89g 17.49g 5%
Manganese 0.31mg 0.2mg 5%
Fats 3.63g 0.09g 5%
Polyunsaturated fat 0.465g 0.042g 3%
Calories 135kcal 77kcal 3%
Sodium 69mg 6mg 3%
Potassium 313mg 425mg 3%
Vitamin E 0.38mg 0.01mg 2%
Vitamin K 3.1µg 2µg 1%
Calcium 5mg 12mg 1%
Magnesium 18mg 23mg 1%
Monounsaturated fat 0.479g 0.002g 1%
Net carbs 3.89g 15.39g N/A
Sugar 0g 0.82g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.021mg 0%
Threonine 0.869mg 0.067mg 0%
Isoleucine 0.967mg 0.066mg 0%
Leucine 1.91mg 0.098mg 0%
Lysine 1.607mg 0.107mg 0%
Methionine 0.543mg 0.032mg 0%
Phenylalanine 1.084mg 0.081mg 0%
Valine 1.26mg 0.103mg 0%
Histidine 0.629mg 0.035mg 0%
Fructose 0.26g 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

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
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +893.2%
Contains more FatsFats +3933.3%
Contains more OtherOther +17%
Contains more CarbsCarbs +349.6%
Contains more WaterWater +11.9%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +23850%
Contains more Poly. FatPolyunsaturated fat +1007.1%
Contains less Sat. FatSaturated fat -98%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.