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  6. Beef Liver vs. Broccoli

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, 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.
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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more PotassiumPotassium +11.4%
Contains more IronIron +795.9%
Contains more CopperCopper +29049%
Contains more ZincZinc +1192.7%
Contains more PhosphorusPhosphorus +653%
Contains more ManganeseManganese +69.5%
Contains more SeleniumSelenium +1344%
Contains more CalciumCalcium +683.3%
Contains less SodiumSodium -58.2%
~equal in Magnesium ~21mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +30358.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +173.2%
Contains more Vitamin B2Vitamin B2 +2827.4%
Contains more Vitamin B3Vitamin B3 +2642.6%
Contains more Vitamin B5Vitamin B5 +1140.8%
Contains more Vitamin B6Vitamin B6 +481.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +301.6%
Contains more CholineCholine +2178.1%
Contains more Vitamin CVitamin C +4594.7%
Contains more Vitamin EVitamin E +52.9%
Contains more Vitamin KVitamin K +2978.8%

All nutrients comparison - raw data values

Nutrient Beef Liver Broccoli DV% diff.
Vitamin B12 70.58µg 0µg 2941%
Copper 14.283mg 0.049mg 1582%
Vitamin A 9442µg 31µg 1046%
Vitamin B2 3.425mg 0.117mg 254%
Cholesterol 396mg 0mg 132%
Vitamin B5 7.11mg 0.573mg 131%
Vitamin B3 17.525mg 0.639mg 106%
Vitamin C 1.9mg 89.2mg 97%
Vitamin K 3.3µg 101.6µg 82%
Choline 426mg 18.7mg 74%
Iron 6.54mg 0.73mg 73%
Vitamin B6 1.017mg 0.175mg 65%
Phosphorus 497mg 66mg 62%
Selenium 36.1µg 2.5µg 61%
Protein 29.08g 2.82g 53%
Folate 253µg 63µg 48%
Zinc 5.3mg 0.41mg 44%
Saturated fat 2.947g 0.039g 13%
Fiber 0g 2.6g 10%
Vitamin B1 0.194mg 0.071mg 10%
Calories 191kcal 34kcal 8%
Fats 5.26g 0.37g 8%
Polyunsaturated fat 1.109g 0.038g 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Manganese 0.356mg 0.21mg 6%
Calcium 6mg 47mg 4%
Monounsaturated fat 1.124g 0.011g 3%
Sodium 79mg 33mg 2%
Vitamin E 0.51mg 0.78mg 2%
Potassium 352mg 316mg 1%
Fructose 0.68g 1%
Carbs 5.13g 6.64g 1%
Net carbs 5.13g 4.04g N/A
Magnesium 21mg 21mg 0%
Sugar 0g 1.7g N/A
Trans fat 0.365g 0g N/A
Tryptophan 0.368mg 0.033mg 0%
Threonine 1.215mg 0.088mg 0%
Isoleucine 1.352mg 0.079mg 0%
Leucine 2.67mg 0.129mg 0%
Lysine 2.247mg 0.135mg 0%
Methionine 0.759mg 0.038mg 0%
Phenylalanine 1.515mg 0.117mg 0%
Valine 1.761mg 0.125mg 0%
Histidine 0.879mg 0.059mg 0%
Omega-3 - ALA 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.025g 0g N/A
Omega-6 - Eicosadienoic acid 0.011g 0g 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
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 ProteinProtein +931.2%
Contains more FatsFats +1321.6%
Contains more OtherOther +97.7%
Contains more CarbsCarbs +29.4%
Contains more WaterWater +51.8%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +10118.2%
Contains more Poly. FatPolyunsaturated fat +2818.4%
Contains less Sat. FatSaturated fat -98.7%

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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. 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.