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  6. Beef Liver raw vs. Watercress

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

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

  • Beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and selenium, yet watercress is richer in vitamin K.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% higher.

We used Beef, variety meats and by-products, liver, raw and Watercress, raw types in this comparison.

Infographic

Beef Liver raw vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +2350%
Contains more CopperCopper +12568.8%
Contains more ZincZinc +3536.4%
Contains more PhosphorusPhosphorus +545%
Contains more ManganeseManganese +27%
Contains more SeleniumSelenium +4311.1%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +2300%
Contains less SodiumSodium -40.6%
~equal in Potassium ~330mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +3005%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin B2Vitamin B2 +2195.8%
Contains more Vitamin B3Vitamin B3 +6487.5%
Contains more Vitamin B5Vitamin B5 +2213.9%
Contains more Vitamin B6Vitamin B6 +739.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +3122.2%
Contains more CholineCholine +3603.3%
Contains more Vitamin CVitamin C +3207.7%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin KVitamin K +7964.5%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +785.2%
Contains more FatsFats +3530%
Contains more CarbsCarbs +201.6%
Contains more WaterWater +34.3%
~equal in Other ~1.2g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +5887.5%
Contains more Poly. FatPolyunsaturated fat +1228.6%
Contains less Sat. FatSaturated fat -97.8%

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

All nutrients comparison - raw data values

Nutrient Beef Liver raw Watercress DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.077mg 1075%
Vitamin A 4968µg 160µg 534%
Vitamin K 3.1µg 250µg 206%
Vitamin B2 2.755mg 0.12mg 203%
Vitamin B5 7.173mg 0.31mg 137%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.2mg 81%
Vitamin B6 1.083mg 0.129mg 73%
Selenium 39.7µg 0.9µg 71%
Folate 290µg 9µg 70%
Iron 4.9mg 0.2mg 59%
Choline 333.3mg 9mg 59%
Phosphorus 387mg 60mg 47%
Vitamin C 1.3mg 43mg 46%
Protein 20.36g 2.3g 36%
Zinc 4mg 0.11mg 35%
Calcium 5mg 120mg 12%
Vitamin B1 0.189mg 0.09mg 8%
Calories 135kcal 11kcal 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Saturated fat 1.233g 0.027g 5%
Fats 3.63g 0.1g 5%
Vitamin E 0.38mg 1mg 4%
Polyunsaturated fat 0.465g 0.035g 3%
Manganese 0.31mg 0.244mg 3%
Fiber 0g 0.5g 2%
Monounsaturated fat 0.479g 0.008g 1%
Carbs 3.89g 1.29g 1%
Magnesium 18mg 21mg 1%
Potassium 313mg 330mg 1%
Sodium 69mg 41mg 1%
Net carbs 3.89g 0.79g N/A
Sugar 0g 0.2g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.03mg 0%
Threonine 0.869mg 0.133mg 0%
Isoleucine 0.967mg 0.093mg 0%
Leucine 1.91mg 0.166mg 0%
Lysine 1.607mg 0.134mg 0%
Methionine 0.543mg 0.02mg 0%
Phenylalanine 1.084mg 0.114mg 0%
Valine 1.26mg 0.137mg 0%
Histidine 0.629mg 0.04mg 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 Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
855%
Beef Liver raw
74%
Watercress
Minerals Daily Need Coverage Score
402%
Beef Liver raw
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 1.206g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 32)
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
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.