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  6. Beef Liver vs. Beef, variety meats and by-products, spleen, raw

Beef Liver vs. Beef, variety meats and by-products, spleen, raw — In-Depth Nutrition Comparison

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How are beef Liver and beef, variety meats and by-products, spleen, raw different?

  • Beef Liver is higher in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, folate, and vitamin B3; however, beef, variety meats, and by-products, spleen, raw is richer in iron and vitamin C.
  • Daily need coverage for vitamin B12 for beef Liver is 2704% higher.

Beef, variety meats, and by-products, liver, cooked, braised and Beef, variety meats, and by-products, spleen, raw are the varieties used in this article.

Infographic

Beef Liver vs Beef, variety meats and by-products, spleen, raw 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% 38% 1671% 56% 58% 127% 11% 9.5% 339%
Contains more CopperCopper +8401.8%
Contains more ZincZinc +151.2%
Contains more PhosphorusPhosphorus +67.9%
Contains more ManganeseManganese +387.7%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +21.9%
Contains more IronIron +581.2%
Contains more SeleniumSelenium +72.3%
~equal in Magnesium ~22mg
~equal in Sodium ~85mg

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 152% 0% 0% 0% 13% 85% 158% 65% 16% 710% 0% 3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +288%
Contains more Vitamin B2Vitamin B2 +825.7%
Contains more Vitamin B3Vitamin B3 +108.6%
Contains more Vitamin B5Vitamin B5 +557.7%
Contains more Vitamin B6Vitamin B6 +1352.9%
Contains more Vitamin B12Vitamin B12 +1142.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6225%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2294.7%

All nutrients comparison - raw data values

Nutrient Beef Liver Beef, variety meats and by-products, spleen, raw DV% diff.
Vitamin B12 70.58µg 5.68µg 2704%
Copper 14.283mg 0.168mg 1568%
Vitamin A 9442µg 0µg 1049%
Iron 6.54mg 44.55mg 475%
Vitamin B2 3.425mg 0.37mg 235%
Vitamin B5 7.11mg 1.081mg 121%
Choline 426mg 77%
Vitamin B6 1.017mg 0.07mg 73%
Folate 253µg 4µg 62%
Vitamin B3 17.525mg 8.4mg 57%
Vitamin C 1.9mg 45.5mg 48%
Selenium 36.1µg 62.2µg 47%
Cholesterol 396mg 263mg 44%
Zinc 5.3mg 2.11mg 29%
Phosphorus 497mg 296mg 29%
Protein 29.08g 18.3g 22%
Manganese 0.356mg 0.073mg 12%
Vitamin B1 0.194mg 0.05mg 12%
Saturated fat 2.947g 1g 9%
Vitamin D 49 IU 6%
Polyunsaturated fat 1.109g 0.22g 6%
Vitamin D 1.2µg 6%
Calories 191kcal 105kcal 4%
Vitamin E 0.51mg 3%
Vitamin K 3.3µg 3%
Fats 5.26g 3g 3%
Potassium 352mg 429mg 2%
Carbs 5.13g 0g 2%
Monounsaturated fat 1.124g 0.78g 1%
Net carbs 5.13g 0g N/A
Magnesium 21mg 22mg 0%
Calcium 6mg 9mg 0%
Sodium 79mg 85mg 0%
Trans fat 0.365g N/A
Tryptophan 0.368mg 0.19mg 0%
Threonine 1.215mg 0.72mg 0%
Isoleucine 1.352mg 0.706mg 0%
Leucine 2.67mg 1.616mg 0%
Lysine 2.247mg 1.323mg 0%
Methionine 0.759mg 0.337mg 0%
Phenylalanine 1.515mg 0.735mg 0%
Valine 1.761mg 1.101mg 0%
Histidine 0.879mg 0.656mg 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
18% 3% 77%
Protein: 18.3 g
Fats: 3 g
Carbs: 0 g
Water: 77.2 g
Other: 1.5 g
Contains more ProteinProtein +58.9%
Contains more FatsFats +75.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +14.7%
Contains more WaterWater +31.3%

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
50% 39% 11%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.78 g
Polyunsaturated fat: Poly. Fat 0.22 g
Contains more Mono. FatMonounsaturated fat +44.1%
Contains more Poly. FatPolyunsaturated fat +404.1%
Contains less Sat. FatSaturated fat -66.1%

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, variety meats and by-products, spleen, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169454/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.