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  6. Beef Liver raw vs. Safflower

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

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What are the main differences between beef Liver raw and safflower?

  • Beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B3, and vitamin B5, yet safflower is richer in vitamin B1, magnesium, and manganese.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% higher.

We used Beef, variety meats and by-products, liver, raw and Seeds, safflower seed kernels, dried types in this comparison.

Infographic

Beef Liver raw vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CopperCopper +458.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1861.1%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +119.5%
Contains more ZincZinc +26.3%
Contains more PhosphorusPhosphorus +66.4%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +549.7%
~equal in Iron ~4.9mg

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +165500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +563.9%
Contains more Vitamin B3Vitamin B3 +476.8%
Contains more Vitamin B5Vitamin B5 +78%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +81.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +515.3%
~equal in Vitamin B6 ~1.17mg

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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more ProteinProtein +25.8%
Contains more WaterWater +1160%
Contains more FatsFats +959.2%
Contains more CarbsCarbs +781.5%
Contains more OtherOther +316.8%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -66.5%
Contains more Mono. FatMonounsaturated fat +912.1%
Contains more Poly. FatPolyunsaturated fat +5969.5%

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

All nutrients comparison - raw data values

Nutrient Beef Liver raw Safflower DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 1.747mg 890%
Vitamin A 4968µg 3µg 552%
Polyunsaturated fat 0.465g 28.223g 185%
Vitamin B2 2.755mg 0.415mg 180%
Cholesterol 275mg 0mg 92%
Vitamin B1 0.189mg 1.163mg 81%
Magnesium 18mg 353mg 80%
Manganese 0.31mg 2.014mg 74%
Selenium 39.7µg 72%
Vitamin B3 13.175mg 2.284mg 68%
Vitamin B5 7.173mg 4.03mg 63%
Choline 333.3mg 61%
Fats 3.63g 38.45g 54%
Phosphorus 387mg 644mg 37%
Folate 290µg 160µg 33%
Calories 135kcal 517kcal 19%
Monounsaturated fat 0.479g 4.848g 11%
Saturated fat 1.233g 3.682g 11%
Potassium 313mg 687mg 11%
Carbs 3.89g 34.29g 10%
Zinc 4mg 5.05mg 10%
Protein 20.36g 16.18g 8%
Calcium 5mg 78mg 7%
Vitamin B6 1.083mg 1.17mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Vitamin E 0.38mg 3%
Vitamin K 3.1µg 3%
Sodium 69mg 3mg 3%
Vitamin C 1.3mg 0mg 1%
Net carbs 3.89g 34.29g N/A
Iron 4.9mg 4.9mg 0%
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.183mg 0%
Threonine 0.869mg 0.586mg 0%
Isoleucine 0.967mg 0.717mg 0%
Leucine 1.91mg 1.154mg 0%
Lysine 1.607mg 0.534mg 0%
Methionine 0.543mg 0.284mg 0%
Phenylalanine 1.084mg 0.806mg 0%
Valine 1.26mg 1.025mg 0%
Histidine 0.629mg 0.452mg 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 Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
82%
Safflower
Minerals Daily Need Coverage Score
402%
Beef Liver raw
178%
Safflower

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 275mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 66mg)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 2.449g)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.