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Beef Liver vs. Broccoli — In-Depth Nutrition Comparison

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What are the main differences between Beef Liver and Broccoli?

  • Beef Liver is richer in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, and Choline, yet Broccoli is richer in Vitamin C, and Vitamin K.
  • Beef Liver's daily need coverage for Vitamin B12 is 2941% higher.

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

Infographic

Beef Liver vs Broccoli 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.
Contains more Iron +795.9%
Contains more Phosphorus +653%
Contains more Potassium +11.4%
Contains more Zinc +1192.7%
Contains more Copper +29049%
Contains more Manganese +69.5%
Contains more Selenium +1344%
Contains more Calcium +683.3%
Contains less Sodium -58.2%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 246% 15% 213% 32% 11% 145% 4761% 47% 197%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +795.9%
Contains more Phosphorus +653%
Contains more Potassium +11.4%
Contains more Zinc +1192.7%
Contains more Copper +29049%
Contains more Manganese +69.5%
Contains more Selenium +1344%
Contains more Calcium +683.3%
Contains less Sodium -58.2%
Equal in Magnesium - 21

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.
:
Contains more Vitamin A +4990.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +173.2%
Contains more Vitamin B2 +2827.4%
Contains more Vitamin B3 +2642.6%
Contains more Vitamin B5 +1140.8%
Contains more Vitamin B6 +481.1%
Contains more Folate +301.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +52.9%
Contains more Vitamin C +4594.7%
Contains more Vitamin K +2978.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1903% 11% 36% 7% 49% 791% 329% 427% 235% 190% 8823% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +4990.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +173.2%
Contains more Vitamin B2 +2827.4%
Contains more Vitamin B3 +2642.6%
Contains more Vitamin B5 +1140.8%
Contains more Vitamin B6 +481.1%
Contains more Folate +301.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +52.9%
Contains more Vitamin C +4594.7%
Contains more Vitamin K +2978.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +931.2%
Contains more Fats +1321.6%
Contains more Other +97.7%
Contains more Carbs +29.4%
Contains more Water +51.8%
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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +931.2%
Contains more Fats +1321.6%
Contains more Other +97.7%
Contains more Carbs +29.4%
Contains more Water +51.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +10118.2%
Contains more Polyunsaturated fat +2818.4%
Contains less Saturated Fat -98.7%
57% 22% 21%
Saturated Fat: 2.947 g
Monounsaturated Fat: 1.124 g
Polyunsaturated fat: 1.109 g
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +10118.2%
Contains more Polyunsaturated fat +2818.4%
Contains less Saturated Fat -98.7%

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 Broccoli
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 Broccoli Opinion
Net carbs 5.13g 4.04g Beef Liver
Protein 29.08g 2.82g Beef Liver
Fats 5.26g 0.37g Beef Liver
Carbs 5.13g 6.64g Broccoli
Calories 191kcal 34kcal Beef Liver
Fructose 0.68g Broccoli
Sugar 0g 1.7g Beef Liver
Fiber 0g 2.6g Broccoli
Calcium 6mg 47mg Broccoli
Iron 6.54mg 0.73mg Beef Liver
Magnesium 21mg 21mg
Phosphorus 497mg 66mg Beef Liver
Potassium 352mg 316mg Beef Liver
Sodium 79mg 33mg Broccoli
Zinc 5.3mg 0.41mg Beef Liver
Copper 14.283mg 0.049mg Beef Liver
Manganese 0.356mg 0.21mg Beef Liver
Selenium 36.1µg 2.5µg Beef Liver
Vitamin A 31714IU 623IU Beef Liver
Vitamin A RAE 9442µg 31µg Beef Liver
Vitamin E 0.51mg 0.78mg Broccoli
Vitamin D 49IU 0IU Beef Liver
Vitamin D 1.2µg 0µg Beef Liver
Vitamin C 1.9mg 89.2mg Broccoli
Vitamin B1 0.194mg 0.071mg Beef Liver
Vitamin B2 3.425mg 0.117mg Beef Liver
Vitamin B3 17.525mg 0.639mg Beef Liver
Vitamin B5 7.11mg 0.573mg Beef Liver
Vitamin B6 1.017mg 0.175mg Beef Liver
Folate 253µg 63µg Beef Liver
Vitamin B12 70.58µg 0µg Beef Liver
Vitamin K 3.3µg 101.6µg Broccoli
Tryptophan 0.368mg 0.033mg Beef Liver
Threonine 1.215mg 0.088mg Beef Liver
Isoleucine 1.352mg 0.079mg Beef Liver
Leucine 2.67mg 0.129mg Beef Liver
Lysine 2.247mg 0.135mg Beef Liver
Methionine 0.759mg 0.038mg Beef Liver
Phenylalanine 1.515mg 0.117mg Beef Liver
Valine 1.761mg 0.125mg Beef Liver
Histidine 0.879mg 0.059mg Beef Liver
Cholesterol 396mg 0mg Broccoli
Trans Fat 0.365g 0g Broccoli
Saturated Fat 2.947g 0.039g Broccoli
Monounsaturated Fat 1.124g 0.011g Beef Liver
Polyunsaturated fat 1.109g 0.038g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g 0g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g 0g Beef Liver
Omega-3 - ALA 0.017g Beef Liver

Which food is preferable for your diet?

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

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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
1067%
Beef Liver
65%
Broccoli
Minerals Daily Need Coverage Score
567%
Beef Liver
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 396mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 2.908g)
Which food is lower in Sugar?
Beef Liver
Beef Liver is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Beef Liver
Beef Liver is cheaper (difference - $0.4)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.