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  6. Beef Liver raw vs. Refried beans

Beef Liver raw vs. Refried beans — In-Depth Nutrition Comparison

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How are beef Liver raw and refried beans different?

  • Beef Liver raw is higher than refried beans in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, folate, and selenium.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than refried beans.
  • Refried beans are lower in cholesterol.

Beef, variety meats, and by-products, liver, raw and Refried beans, canned, traditional style (includes USDA commodity) types were used in this article.

Infographic

Beef Liver raw vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more IronIron +240.3%
Contains more CopperCopper +7462%
Contains more ZincZinc +589.7%
Contains more PhosphorusPhosphorus +320.7%
Contains less SodiumSodium -81.4%
Contains more SeleniumSelenium +584.5%
Contains more MagnesiumMagnesium +94.4%
Contains more CalciumCalcium +480%
~equal in Potassium ~319mg
~equal in Manganese ~0.289mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +322.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +148.7%
Contains more Vitamin B2Vitamin B2 +3387.3%
Contains more Vitamin B3Vitamin B3 +3489.9%
Contains more Vitamin B5Vitamin B5 +3695.2%
Contains more Vitamin B6Vitamin B6 +951.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +47.6%
Contains more FolateFolate +2536.4%
Contains more CholineCholine +1472.2%
Contains more Vitamin CVitamin C +361.5%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Refried beans DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.129mg 1070%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.079mg 206%
Vitamin B5 7.173mg 0.189mg 140%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.367mg 80%
Vitamin B6 1.083mg 0.103mg 75%
Folate 290µg 11µg 70%
Selenium 39.7µg 5.8µg 62%
Choline 333.3mg 21.2mg 57%
Iron 4.9mg 1.44mg 43%
Phosphorus 387mg 92mg 42%
Zinc 4mg 0.58mg 31%
Protein 20.36g 4.98g 31%
Histidine 0.629mg 153mg 22%
Fiber 0g 3.7g 15%
Sodium 69mg 370mg 13%
Vitamin B1 0.189mg 0.076mg 9%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin C 1.3mg 6mg 5%
Magnesium 18mg 35mg 4%
Starch 7.43g 3%
Carbs 3.89g 13.55g 3%
Saturated fat 1.233g 0.631g 3%
Calories 135kcal 90kcal 2%
Calcium 5mg 29mg 2%
Fats 3.63g 2.01g 2%
Vitamin E 0.38mg 0.09mg 2%
Manganese 0.31mg 0.289mg 1%
Vitamin K 3.1µg 2.1µg 1%
Polyunsaturated fat 0.465g 0.543g 1%
Net carbs 3.89g 9.85g N/A
Potassium 313mg 319mg 0%
Sugar 0g 0.54g N/A
Trans fat 0.17g 0.016g N/A
Monounsaturated fat 0.479g 0.601g 0%
Tryptophan 0.263mg 0.065mg 0%
Threonine 0.869mg 0.231mg 0%
Isoleucine 0.967mg 0.242mg 0%
Leucine 1.91mg 0.438mg 0%
Lysine 1.607mg 0.377mg 0%
Methionine 0.543mg 0.083mg 0%
Phenylalanine 1.084mg 0.297mg 0%
Valine 1.26mg 0.287mg 0%
Omega-3 - ALA 0.007g 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g 0.008g N/A
Omega-6 - Linoleic acid 0.299g 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +308.8%
Contains more FatsFats +80.6%
Contains more CarbsCarbs +248.3%
Contains more OtherOther +30.5%
~equal in Water ~77.75g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -48.8%
Contains more Mono. FatMonounsaturated fat +25.5%
Contains more Poly. FatPolyunsaturated fat +16.8%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.