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  6. Beef Liver raw vs. Spinach raw

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

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Important differences between beef Liver raw and spinach raw

  • Beef Liver raw has more vitamin B12, copper, vitamin B2, vitamin A, vitamin B5, vitamin B3, selenium, and vitamin B6; however, spinach raw has more vitamin K.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.

The food varieties used in the comparison are Beef, variety meats, and by-products, liver, raw and Spinach, raw.

Infographic

Beef Liver raw vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more IronIron +80.8%
Contains more CopperCopper +7403.8%
Contains more ZincZinc +654.7%
Contains more PhosphorusPhosphorus +689.8%
Contains less SodiumSodium -12.7%
Contains more SeleniumSelenium +3870%
Contains more MagnesiumMagnesium +338.9%
Contains more CalciumCalcium +1880%
Contains more PotassiumPotassium +78.3%
Contains more ManganeseManganese +189.4%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin AVitamin A +959.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +142.3%
Contains more Vitamin B2Vitamin B2 +1357.7%
Contains more Vitamin B3Vitamin B3 +1719.8%
Contains more Vitamin B5Vitamin B5 +10935.4%
Contains more Vitamin B6Vitamin B6 +455.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +49.5%
Contains more CholineCholine +1626.9%
Contains more Vitamin CVitamin C +2061.5%
Contains more Vitamin EVitamin E +434.2%
Contains more Vitamin KVitamin K +15477.4%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Spinach raw DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.13mg 1069%
Vitamin A 4968µg 469µg 500%
Vitamin K 3.1µg 482.9µg 400%
Vitamin B2 2.755mg 0.189mg 197%
Vitamin B5 7.173mg 0.065mg 142%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.724mg 78%
Selenium 39.7µg 1µg 70%
Vitamin B6 1.083mg 0.195mg 68%
Choline 333.3mg 19.3mg 57%
Phosphorus 387mg 49mg 48%
Protein 20.36g 2.86g 35%
Zinc 4mg 0.53mg 32%
Vitamin C 1.3mg 28.1mg 30%
Iron 4.9mg 2.71mg 27%
Manganese 0.31mg 0.897mg 26%
Folate 290µg 194µg 24%
Magnesium 18mg 79mg 15%
Vitamin E 0.38mg 2.03mg 11%
Calcium 5mg 99mg 9%
Fiber 0g 2.2g 9%
Vitamin B1 0.189mg 0.078mg 9%
Potassium 313mg 558mg 7%
Calories 135kcal 23kcal 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Fats 3.63g 0.39g 5%
Saturated fat 1.233g 0.063g 5%
Polyunsaturated fat 0.465g 0.165g 2%
Monounsaturated fat 0.479g 0.01g 1%
Carbs 3.89g 3.63g 0%
Net carbs 3.89g 1.43g N/A
Sugar 0g 0.42g N/A
Sodium 69mg 79mg 0%
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.039mg 0%
Threonine 0.869mg 0.122mg 0%
Isoleucine 0.967mg 0.147mg 0%
Leucine 1.91mg 0.223mg 0%
Lysine 1.607mg 0.174mg 0%
Methionine 0.543mg 0.053mg 0%
Phenylalanine 1.084mg 0.129mg 0%
Valine 1.26mg 0.161mg 0%
Histidine 0.629mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +611.9%
Contains more FatsFats +830.8%
Contains more WaterWater +29.1%
Contains more OtherOther +31.3%
~equal in Carbs ~3.63g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +4690%
Contains more Poly. FatPolyunsaturated fat +181.8%
Contains less Sat. FatSaturated fat -94.9%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.