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Beef Liver vs. Groat — In-Depth Nutrition Comparison

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The main differences between Beef Liver and Groat

  • Beef Liver is richer than Groat in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Vitamin B6, Folate, and Iron.
  • Daily need coverage for Vitamin B12 from Beef Liver is 2941% higher.
  • Groat contains less Cholesterol.

Food types used in this article are Beef, variety meats and by-products, liver, cooked, braised and Buckwheat.

Infographic

Beef Liver vs Groat 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 +197.3%
Contains more Phosphorus +43.2%
Contains more Zinc +120.8%
Contains more Copper +1198.5%
Contains more Selenium +334.9%
Contains more Calcium +200%
Contains more Magnesium +1000%
Contains more Potassium +30.7%
Contains less Sodium -98.7%
Contains more Manganese +265.2%
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 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Iron +197.3%
Contains more Phosphorus +43.2%
Contains more Zinc +120.8%
Contains more Copper +1198.5%
Contains more Selenium +334.9%
Contains more Calcium +200%
Contains more Magnesium +1000%
Contains more Potassium +30.7%
Contains less Sodium -98.7%
Contains more Manganese +265.2%

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.
:
0
Groat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +705.9%
Contains more Vitamin B3 +149.6%
Contains more Vitamin B5 +476.6%
Contains more Vitamin B6 +384.3%
Contains more Folate +743.3%
Contains more Vitamin B12 +∞%
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 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +705.9%
Contains more Vitamin B3 +149.6%
Contains more Vitamin B5 +476.6%
Contains more Vitamin B6 +384.3%
Contains more Folate +743.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +119.5%
Contains more Fats +54.7%
Contains more Water +503.2%
Contains more Carbs +1293.8%
Contains more Other +22.1%
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
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Protein +119.5%
Contains more Fats +54.7%
Contains more Water +503.2%
Contains more Carbs +1293.8%
Contains more Other +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.9%
Equal in Monounsaturated Fat - 1.04
Equal in Polyunsaturated fat - 1.039
57% 22% 21%
Saturated Fat: 2.947 g
Monounsaturated Fat: 1.124 g
Polyunsaturated fat: 1.109 g
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -74.9%
Equal in Monounsaturated Fat - 1.04
Equal in Polyunsaturated fat - 1.039

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

All nutrients comparison - raw data values

Nutrient Beef Liver Groat Opinion
Net carbs 5.13g 61.5g Groat
Protein 29.08g 13.25g Beef Liver
Fats 5.26g 3.4g Beef Liver
Carbs 5.13g 71.5g Groat
Calories 191kcal 343kcal Groat
Fiber 0g 10g Groat
Calcium 6mg 18mg Groat
Iron 6.54mg 2.2mg Beef Liver
Magnesium 21mg 231mg Groat
Phosphorus 497mg 347mg Beef Liver
Potassium 352mg 460mg Groat
Sodium 79mg 1mg Groat
Zinc 5.3mg 2.4mg Beef Liver
Copper 14.283mg 1.1mg Beef Liver
Manganese 0.356mg 1.3mg Groat
Selenium 36.1µg 8.3µg Beef Liver
Vitamin A 31714IU 0IU Beef Liver
Vitamin A RAE 9442µg 0µg Beef Liver
Vitamin E 0.51mg Beef Liver
Vitamin D 49IU 0IU Beef Liver
Vitamin D 1.2µg 0µg Beef Liver
Vitamin C 1.9mg 0mg Beef Liver
Vitamin B1 0.194mg 0.101mg Beef Liver
Vitamin B2 3.425mg 0.425mg Beef Liver
Vitamin B3 17.525mg 7.02mg Beef Liver
Vitamin B5 7.11mg 1.233mg Beef Liver
Vitamin B6 1.017mg 0.21mg Beef Liver
Folate 253µg 30µg Beef Liver
Vitamin B12 70.58µg 0µg Beef Liver
Vitamin K 3.3µg Beef Liver
Tryptophan 0.368mg 0.192mg Beef Liver
Threonine 1.215mg 0.506mg Beef Liver
Isoleucine 1.352mg 0.498mg Beef Liver
Leucine 2.67mg 0.832mg Beef Liver
Lysine 2.247mg 0.672mg Beef Liver
Methionine 0.759mg 0.172mg Beef Liver
Phenylalanine 1.515mg 0.52mg Beef Liver
Valine 1.761mg 0.678mg Beef Liver
Histidine 0.879mg 0.309mg Beef Liver
Cholesterol 396mg 0mg Groat
Trans Fat 0.365g Groat
Saturated Fat 2.947g 0.741g Groat
Monounsaturated Fat 1.124g 1.04g Beef Liver
Polyunsaturated fat 1.109g 1.039g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g 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 Groat
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
33%
Groat
Minerals Daily Need Coverage Score
567%
Beef Liver
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 78mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 396mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 2.206g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 54)
Which food is cheaper?
Beef Liver
Beef Liver is cheaper (difference - $2.6)
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.