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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 A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Selenium, Folate, and Vitamin B6.
  • 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.
Beef Liver raw
Beef Liver raw
6
:
4
Sweet potato
Sweet potato
Contains more Iron +703.3%
Contains more Phosphorus +723.4%
Contains more Zinc +1233.3%
Contains more Copper +6360.3%
Contains more Manganese +20.2%
Contains more Selenium +6516.7%
Contains more Calcium +500%
Contains more Magnesium +38.9%
Contains less Sodium -20.3%
Equal in Potassium - 337
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Iron +703.3%
Contains more Phosphorus +723.4%
Contains more Zinc +1233.3%
Contains more Copper +6360.3%
Contains more Manganese +20.2%
Contains more Selenium +6516.7%
Contains more Calcium +500%
Contains more Magnesium +38.9%
Contains less Sodium -20.3%
Equal in Potassium - 337

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.
Beef Liver raw
Beef Liver raw
11
:
1
Sweet potato
Sweet potato
Contains more Vitamin A +19.1%
Contains more Vitamin E +46.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +142.3%
Contains more Vitamin B2 +4416.4%
Contains more Vitamin B3 +2265.4%
Contains more Vitamin B5 +796.6%
Contains more Vitamin B6 +418.2%
Contains more Folate +2536.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +72.2%
Contains more Vitamin C +84.6%
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin A +19.1%
Contains more Vitamin E +46.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +142.3%
Contains more Vitamin B2 +4416.4%
Contains more Vitamin B3 +2265.4%
Contains more Vitamin B5 +796.6%
Contains more Vitamin B6 +418.2%
Contains more Folate +2536.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +72.2%
Contains more Vitamin C +84.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
3
:
2
Sweet potato
Sweet potato
Contains more Protein +1196.8%
Contains more Fats +7160%
Contains more Other +33.7%
Contains more Carbs +417.2%
Equal in Water - 77.28
Beef Liver raw
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +1196.8%
Contains more Fats +7160%
Contains more Other +33.7%
Contains more Carbs +417.2%
Equal in Water - 77.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +47800%
Contains more Polyunsaturated fat +3221.4%
Contains less Saturated Fat -98.5%
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +47800%
Contains more Polyunsaturated fat +3221.4%
Contains less Saturated Fat -98.5%

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 Sweet potato
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Beef Liver raw Sweet potato Opinion
Net carbs 3.89g 17.12g Sweet potato
Protein 20.36g 1.57g Beef Liver raw
Fats 3.63g 0.05g Beef Liver raw
Carbs 3.89g 20.12g Sweet potato
Calories 135kcal 86kcal Beef Liver raw
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 0g 4.18g Beef Liver raw
Fiber 0g 3g Sweet potato
Calcium 5mg 30mg Sweet potato
Iron 4.9mg 0.61mg Beef Liver raw
Magnesium 18mg 25mg Sweet potato
Phosphorus 387mg 47mg Beef Liver raw
Potassium 313mg 337mg Sweet potato
Sodium 69mg 55mg Sweet potato
Zinc 4mg 0.3mg Beef Liver raw
Copper 9.755mg 0.151mg Beef Liver raw
Manganese 0.31mg 0.258mg Beef Liver raw
Selenium 39.7µg 0.6µg Beef Liver raw
Vitamin A 16898IU 14187IU Beef Liver raw
Vitamin A RAE 4968µg 709µg Beef Liver raw
Vitamin E 0.38mg 0.26mg Beef Liver raw
Vitamin D 49IU 0IU Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Vitamin C 1.3mg 2.4mg Sweet potato
Vitamin B1 0.189mg 0.078mg Beef Liver raw
Vitamin B2 2.755mg 0.061mg Beef Liver raw
Vitamin B3 13.175mg 0.557mg Beef Liver raw
Vitamin B5 7.173mg 0.8mg Beef Liver raw
Vitamin B6 1.083mg 0.209mg Beef Liver raw
Folate 290µg 11µg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg 1.8µg Beef Liver raw
Tryptophan 0.263mg 0.031mg Beef Liver raw
Threonine 0.869mg 0.083mg Beef Liver raw
Isoleucine 0.967mg 0.055mg Beef Liver raw
Leucine 1.91mg 0.092mg Beef Liver raw
Lysine 1.607mg 0.066mg Beef Liver raw
Methionine 0.543mg 0.029mg Beef Liver raw
Phenylalanine 1.084mg 0.089mg Beef Liver raw
Valine 1.26mg 0.086mg Beef Liver raw
Histidine 0.629mg 0.031mg Beef Liver raw
Cholesterol 275mg 0mg Sweet potato
Trans Fat 0.17g 0g Sweet potato
Saturated Fat 1.233g 0.018g Sweet potato
Monounsaturated Fat 0.479g 0.001g Beef Liver raw
Polyunsaturated fat 0.465g 0.014g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g 0g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
859%
Beef Liver raw
85%
Sweet potato
Minerals Daily Need Coverage Score
402%
Beef Liver raw
20%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 275mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 1.215g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 70)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins

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.