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Beef Liver vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between beef Liver and cheese

  • Beef Liver is higher than cheese in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, iron, and choline.
  • Beef Liver covers your daily vitamin B12 needs 2895% more than cheese.
  • Beef Liver contains 476 times more copper than cheese. While beef Liver contains 14.283mg of copper, cheese contains only 0.03mg.
  • The amount of cholesterol in cheese is lower.

Food varieties used in this article are Beef, variety meats, and by-products, liver, cooked, braised and Cheese, cheddar.

Infographic

Beef Liver vs Cheese 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%
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +363.2%
Contains more IronIron +4571.4%
Contains more CopperCopper +47510%
Contains more ZincZinc +45.6%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +1218.5%
Contains more SeleniumSelenium +26.7%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +11733.3%
~equal in Phosphorus ~455mg

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%
Cheese
Cheese
1
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2761.2%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +569%
Contains more Vitamin B2Vitamin B2 +700.2%
Contains more Vitamin B3Vitamin B3 +29603.4%
Contains more Vitamin B5Vitamin B5 +1634.1%
Contains more Vitamin B6Vitamin B6 +1440.9%
Contains more Vitamin B12Vitamin B12 +6316.4%
Contains more Vitamin KVitamin K +37.5%
Contains more FolateFolate +837%
Contains more CholineCholine +2481.8%
Contains more Vitamin EVitamin E +39.2%

All nutrients comparison - raw data values

Nutrient Beef Liver Cheese DV% diff.
Vitamin B12 70.58µg 1.1µg 2895%
Copper 14.283mg 0.03mg 1584%
Vitamin A 9442µg 330µg 1012%
Vitamin B2 3.425mg 0.428mg 231%
Vitamin B5 7.11mg 0.41mg 134%
Vitamin B3 17.525mg 0.059mg 109%
Cholesterol 396mg 99mg 99%
Iron 6.54mg 0.14mg 80%
Choline 426mg 16.5mg 74%
Vitamin B6 1.017mg 0.066mg 73%
Saturated fat 2.947g 18.867g 72%
Calcium 6mg 710mg 70%
Folate 253µg 27µg 57%
Fats 5.26g 33.31g 43%
Sodium 79mg 653mg 25%
Monounsaturated fat 1.124g 9.246g 20%
Zinc 5.3mg 3.64mg 15%
Selenium 36.1µg 28.5µg 14%
Vitamin B1 0.194mg 0.029mg 14%
Manganese 0.356mg 0.027mg 14%
Protein 29.08g 22.87g 12%
Calories 191kcal 404kcal 11%
Potassium 352mg 76mg 8%
Phosphorus 497mg 455mg 6%
Vitamin D 1.2µg 0.6µg 3%
Vitamin D 49IU 24IU 3%
Vitamin C 1.9mg 0mg 2%
Polyunsaturated fat 1.109g 1.421g 2%
Vitamin E 0.51mg 0.71mg 1%
Magnesium 21mg 27mg 1%
Vitamin K 3.3µg 2.4µg 1%
Carbs 5.13g 3.09g 1%
Net carbs 5.13g 3.09g N/A
Sugar 0g 0.48g N/A
Trans fat 0.365g 0.917g N/A
Tryptophan 0.368mg 0.547mg 0%
Threonine 1.215mg 1.044mg 0%
Isoleucine 1.352mg 1.206mg 0%
Leucine 2.67mg 1.939mg 0%
Lysine 2.247mg 1.025mg 0%
Methionine 0.759mg 0.547mg 0%
Phenylalanine 1.515mg 1.074mg 0%
Valine 1.761mg 1.404mg 0%
Histidine 0.879mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g 0.007g 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
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more ProteinProtein +27.2%
Contains more CarbsCarbs +66%
Contains more WaterWater +58.9%
Contains more FatsFats +533.3%
Contains more OtherOther +115.7%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -84.4%
Contains more Mono. FatMonounsaturated fat +722.6%
Contains more Poly. FatPolyunsaturated fat +28.1%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.