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Beef Liver vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on the differences between beef Liver and beef tenderloin

  • Beef Liver is higher than beef tenderloin in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, folate, choline, and vitamin B6.
  • Beef Liver covers your daily vitamin B12 needs 2838% more than beef tenderloin.
  • The amount of cholesterol in beef tenderloin is lower.

Food varieties used in this article are Beef, variety meats, and by-products, liver, cooked, braised and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Beef Liver vs Beef tenderloin infographic
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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 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more IronIron +110.3%
Contains more CopperCopper +11512.2%
Contains more ZincZinc +31.5%
Contains more PhosphorusPhosphorus +144.8%
Contains more ManganeseManganese +2442.9%
Contains more SeleniumSelenium +57.6%
Contains more CalciumCalcium +50%
Contains less SodiumSodium -27.8%
~equal in Magnesium ~22mg
~equal in Potassium ~331mg

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 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +115.6%
Contains more Vitamin B2Vitamin B2 +1217.3%
Contains more Vitamin B3Vitamin B3 +484.2%
Contains more Vitamin B5Vitamin B5 +2744%
Contains more Vitamin B6Vitamin B6 +306.8%
Contains more Vitamin B12Vitamin B12 +2769.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3062.5%
Contains more CholineCholine +368.1%

All nutrients comparison - raw data values

Nutrient Beef Liver Beef tenderloin DV% diff.
Vitamin B12 70.58µg 2.46µg 2838%
Copper 14.283mg 0.123mg 1573%
Vitamin A 9442µg 0µg 1049%
Vitamin B2 3.425mg 0.26mg 243%
Vitamin B5 7.11mg 0.25mg 137%
Cholesterol 396mg 85mg 104%
Vitamin B3 17.525mg 3mg 91%
Folate 253µg 8µg 61%
Choline 426mg 91mg 61%
Vitamin B6 1.017mg 0.25mg 59%
Iron 6.54mg 3.11mg 43%
Phosphorus 497mg 203mg 42%
Saturated fat 2.947g 9.72g 31%
Fats 5.26g 24.6g 30%
Selenium 36.1µg 22.9µg 24%
Monounsaturated fat 1.124g 10.27g 23%
Manganese 0.356mg 0.014mg 15%
Zinc 5.3mg 4.03mg 12%
Protein 29.08g 23.9g 10%
Vitamin B1 0.194mg 0.09mg 9%
Calories 191kcal 324kcal 7%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Vitamin E 0.51mg 3%
Vitamin K 3.3µg 3%
Carbs 5.13g 0g 2%
Vitamin C 1.9mg 0mg 2%
Sodium 79mg 57mg 1%
Potassium 352mg 331mg 1%
Polyunsaturated fat 1.109g 1g 1%
Net carbs 5.13g 0g N/A
Magnesium 21mg 22mg 0%
Calcium 6mg 9mg 0%
Trans fat 0.365g N/A
Tryptophan 0.368mg 0.268mg 0%
Threonine 1.215mg 1.044mg 0%
Isoleucine 1.352mg 1.075mg 0%
Leucine 2.67mg 1.889mg 0%
Lysine 2.247mg 1.989mg 0%
Methionine 0.759mg 0.612mg 0%
Phenylalanine 1.515mg 0.933mg 0%
Valine 1.761mg 1.163mg 0%
Histidine 0.879mg 0.818mg 0%
Omega-3 - ALA 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.659g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more ProteinProtein +21.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.6%
Contains more FatsFats +367.7%
Contains more OtherOther +82%

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 2.947 g
Monounsaturated fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -69.7%
Contains more Mono. FatMonounsaturated fat +813.7%
~equal in Polyunsaturated fat ~1g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.