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  6. Beef Liver raw vs. Soup beans

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

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Important differences between beef Liver raw and soup beans

  • Soup beans have less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, folate, and selenium.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2470% more.
  • Beef Liver raw has 179 times more vitamin B5 than soup beans. Beef Liver raw has 7.173mg of vitamin B5, while soup beans have 0.04mg.
  • Soup beans are lower in cholesterol.

The food varieties used in the comparison are Beef, variety meats, and by-products, liver, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Beef Liver raw vs Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more PotassiumPotassium +78.9%
Contains more IronIron +268.4%
Contains more CopperCopper +5996.9%
Contains more ZincZinc +809.1%
Contains more PhosphorusPhosphorus +555.9%
Contains less SodiumSodium -82.8%
Contains more SeleniumSelenium +475.4%
Contains more CalciumCalcium +540%
~equal in Magnesium ~19mg
~equal in Manganese ~0.29mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin AVitamin A +6033.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B2Vitamin B2 +4491.7%
Contains more Vitamin B3Vitamin B3 +1782.1%
Contains more Vitamin B5Vitamin B5 +17832.5%
Contains more Vitamin B6Vitamin B6 +2066%
Contains more Vitamin B12Vitamin B12 +197566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2316.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +38.5%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Soup beans DV% diff.
Vitamin B12 59.3µg 0.03µg 2470%
Copper 9.755mg 0.16mg 1066%
Vitamin A 4968µg 81µg 543%
Vitamin B2 2.755mg 0.06mg 207%
Vitamin B5 7.173mg 0.04mg 143%
Cholesterol 275mg 9mg 89%
Vitamin B6 1.083mg 0.05mg 79%
Vitamin B3 13.175mg 0.7mg 78%
Folate 290µg 12µg 70%
Choline 333.3mg 61%
Selenium 39.7µg 6.9µg 60%
Phosphorus 387mg 59mg 47%
Iron 4.9mg 1.33mg 45%
Zinc 4mg 0.44mg 32%
Protein 20.36g 5.19g 30%
Fiber 0g 4.6g 18%
Sodium 69mg 400mg 14%
Vitamin B1 0.189mg 0.06mg 11%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Potassium 313mg 175mg 4%
Calcium 5mg 32mg 3%
Vitamin E 0.38mg 3%
Vitamin K 3.1µg 3%
Monounsaturated fat 0.479g 1.58g 3%
Calories 135kcal 95kcal 2%
Carbs 3.89g 11.16g 2%
Manganese 0.31mg 0.29mg 1%
Vitamin C 1.3mg 1.8mg 1%
Saturated fat 1.233g 1.37g 1%
Polyunsaturated fat 0.465g 0.39g 1%
Fats 3.63g 3.5g 0%
Net carbs 3.89g 6.56g N/A
Magnesium 18mg 19mg 0%
Trans fat 0.17g N/A
Tryptophan 0.263mg 0%
Threonine 0.869mg 0%
Isoleucine 0.967mg 0%
Leucine 1.91mg 0%
Lysine 1.607mg 0%
Methionine 0.543mg 0%
Phenylalanine 1.084mg 0%
Valine 1.26mg 0%
Histidine 0.629mg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +292.3%
Contains more CarbsCarbs +186.9%
Contains more WaterWater +11%
Contains more OtherOther +16%
~equal in Fats ~3.5g

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -10%
Contains more Poly. FatPolyunsaturated fat +19.2%
Contains more Mono. FatMonounsaturated fat +229.9%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.