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Beef Liver vs. Chicken liver — In-Depth Nutrition Comparison

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Summary of differences between Beef Liver and Chicken liver

  • Beef Liver has more Vitamin B12, Copper, Vitamin A, Vitamin B2, Vitamin B3, Choline, and Phosphorus, however, Chicken liver is higher in Folate, Selenium, and Iron.
  • Beef Liver covers your daily need of Vitamin B12 2250% more than Chicken liver.
  • Beef Liver has 29 times more Copper than Chicken liver. While Beef Liver has 14.283mg of Copper, Chicken liver has only 0.492mg.

These are the specific foods used in this comparison Beef, variety meats and by-products, liver, cooked, braised and Chicken, liver, all classes, raw.

Infographic

Beef Liver vs Chicken liver 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 14% 2.4% 20% 337% 164% 73% 127% 9.3% 33% 298%
Contains more PotassiumPotassium +53%
Contains more CopperCopper +2803%
Contains more ZincZinc +98.5%
Contains more PhosphorusPhosphorus +67.3%
Contains more ManganeseManganese +39.6%
Contains more CalciumCalcium +33.3%
Contains more IronIron +37.5%
Contains less SodiumSodium -10.1%
Contains more SeleniumSelenium +51.2%
~equal in Magnesium ~19mg

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% 1903% 10% 36% 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 60% 665% 14% 0% 76% 410% 182% 374% 197% 2073% 0% 441% 106%
Contains more Vitamin AVitamin A +186.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +92.6%
Contains more Vitamin B3Vitamin B3 +80.2%
Contains more Vitamin B5Vitamin B5 +14.1%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more Vitamin B12Vitamin B12 +325.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +119.1%
Contains more Vitamin CVitamin C +842.1%
Contains more Vitamin EVitamin E +37.3%
Contains more Vitamin B1Vitamin B1 +57.2%
Contains more FolateFolate +132.4%

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
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
Contains more ProteinProtein +71.9%
Contains more CarbsCarbs +602.7%
Contains more OtherOther +62.3%
Contains more WaterWater +30%
~equal in Fats ~4.83g

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
38% 30% 32%
Saturated Fat: Sat. Fat 1.563 g
Monounsaturated Fat: Mono. Fat 1.249 g
Polyunsaturated fat: Poly. Fat 1.306 g
Contains less Sat. FatSaturated Fat -47%
Contains more Mono. FatMonounsaturated Fat +11.1%
Contains more Poly. FatPolyunsaturated fat +17.8%

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 Chicken liver
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beef Liver Chicken liver Opinion
Calories 191kcal 119kcal Beef Liver
Protein 29.08g 16.92g Beef Liver
Fats 5.26g 4.83g Beef Liver
Vitamin C 1.9mg 17.9mg Chicken liver
Net carbs 5.13g 0.73g Beef Liver
Carbs 5.13g 0.73g Beef Liver
Cholesterol 396mg 345mg Chicken liver
Vitamin D 49IU 0IU Beef Liver
Magnesium 21mg 19mg Beef Liver
Calcium 6mg 8mg Chicken liver
Potassium 352mg 230mg Beef Liver
Iron 6.54mg 8.99mg Chicken liver
Copper 14.283mg 0.492mg Beef Liver
Zinc 5.3mg 2.67mg Beef Liver
Phosphorus 497mg 297mg Beef Liver
Sodium 79mg 71mg Chicken liver
Vitamin A 31714IU 11078IU Beef Liver
Vitamin A 9442µg 3296µg Beef Liver
Vitamin E 0.51mg 0.7mg Chicken liver
Vitamin D 1.2µg 0µg Beef Liver
Manganese 0.356mg 0.255mg Beef Liver
Selenium 36.1µg 54.6µg Chicken liver
Vitamin B1 0.194mg 0.305mg Chicken liver
Vitamin B2 3.425mg 1.778mg Beef Liver
Vitamin B3 17.525mg 9.728mg Beef Liver
Vitamin B5 7.11mg 6.233mg Beef Liver
Vitamin B6 1.017mg 0.853mg Beef Liver
Vitamin B12 70.58µg 16.58µg Beef Liver
Vitamin K 3.3µg 0µg Beef Liver
Folate 253µg 588µg Chicken liver
Trans Fat 0.365g 0.065g Chicken liver
Choline 426mg 194.4mg Beef Liver
Saturated Fat 2.947g 1.563g Chicken liver
Monounsaturated Fat 1.124g 1.249g Chicken liver
Polyunsaturated fat 1.109g 1.306g Chicken liver
Tryptophan 0.368mg 0.176mg Beef Liver
Threonine 1.215mg 0.725mg Beef Liver
Isoleucine 1.352mg 0.813mg Beef Liver
Leucine 2.67mg 1.512mg Beef Liver
Lysine 2.247mg 1.332mg Beef Liver
Methionine 0.759mg 0.432mg Beef Liver
Phenylalanine 1.515mg 0.824mg Beef Liver
Valine 1.761mg 0.998mg Beef Liver
Histidine 0.879mg 0.507mg Beef Liver
Omega-3 - ALA 0.017g 0.006g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g 0.006g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g 0.005g Beef Liver
Omega-6 - Linoleic acid 0.659g 0.475g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver Chicken liver
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1003%
Beef Liver
354%
Chicken liver
Minerals Daily Need Coverage Score
567%
Beef Liver
108%
Chicken liver

Comparison summary

Which food is lower in Cholesterol?
Chicken liver
Chicken liver is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Chicken liver
Chicken liver contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Chicken liver
Chicken liver is lower in Saturated Fat (difference - 1.384g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 0)
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
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chicken liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/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.