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  6. Beef Liver raw vs. Sweet potato

Beef Liver raw vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between beef Liver raw and sweet potato

  • Sweet potato has less vitamin B12, copper, vitamin B2, vitamin B5, vitamin B3, selenium, folate, vitamin B6, and choline.
  • 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 Sweet potato, raw, unprepared.

Infographic

Beef Liver raw vs Sweet 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +703.3%
Contains more CopperCopper +6360.3%
Contains more ZincZinc +1233.3%
Contains more PhosphorusPhosphorus +723.4%
Contains more ManganeseManganese +20.2%
Contains more SeleniumSelenium +6516.7%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +500%
Contains less SodiumSodium -20.3%
~equal in Potassium ~337mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin AVitamin A +600.7%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +142.3%
Contains more Vitamin B2Vitamin B2 +4416.4%
Contains more Vitamin B3Vitamin B3 +2265.4%
Contains more Vitamin B5Vitamin B5 +796.6%
Contains more Vitamin B6Vitamin B6 +418.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +72.2%
Contains more FolateFolate +2536.4%
Contains more CholineCholine +2609.8%
Contains more Vitamin CVitamin C +84.6%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Sweet potato DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.151mg 1067%
Vitamin A 4968µg 709µg 473%
Vitamin B2 2.755mg 0.061mg 207%
Vitamin B5 7.173mg 0.8mg 127%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.557mg 79%
Selenium 39.7µg 0.6µg 71%
Folate 290µg 11µg 70%
Vitamin B6 1.083mg 0.209mg 67%
Choline 333.3mg 12.3mg 58%
Iron 4.9mg 0.61mg 54%
Phosphorus 387mg 47mg 49%
Protein 20.36g 1.57g 38%
Zinc 4mg 0.3mg 34%
Fiber 0g 3g 12%
Vitamin B1 0.189mg 0.078mg 9%
Vitamin D 1.2µg 0µg 6%
Saturated fat 1.233g 0.018g 6%
Fats 3.63g 0.05g 6%
Vitamin D 49IU 0IU 6%
Starch 12.65g 5%
Carbs 3.89g 20.12g 5%
Calcium 5mg 30mg 3%
Polyunsaturated fat 0.465g 0.014g 3%
Calories 135kcal 86kcal 2%
Manganese 0.31mg 0.258mg 2%
Magnesium 18mg 25mg 2%
Fructose 0.7g 1%
Sodium 69mg 55mg 1%
Vitamin K 3.1µg 1.8µg 1%
Potassium 313mg 337mg 1%
Monounsaturated fat 0.479g 0.001g 1%
Vitamin C 1.3mg 2.4mg 1%
Vitamin E 0.38mg 0.26mg 1%
Net carbs 3.89g 17.12g N/A
Sugar 0g 4.18g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.031mg 0%
Threonine 0.869mg 0.083mg 0%
Isoleucine 0.967mg 0.055mg 0%
Leucine 1.91mg 0.092mg 0%
Lysine 1.607mg 0.066mg 0%
Methionine 0.543mg 0.029mg 0%
Phenylalanine 1.084mg 0.089mg 0%
Valine 1.26mg 0.086mg 0%
Histidine 0.629mg 0.031mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1196.8%
Contains more FatsFats +7160%
Contains more OtherOther +33.7%
Contains more CarbsCarbs +417.2%
~equal in Water ~77.28g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +47800%
Contains more Poly. FatPolyunsaturated fat +3221.4%
Contains less Sat. FatSaturated fat -98.5%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.