Beef Liver vs. Kale — In-Depth Nutrition Comparison
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Significant differences between beef Liver and kale
- Beef Liver has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, choline, and iron; however, kale is richer in vitamin K.
- Beef Liver covers your daily vitamin B12 needs 2941% more than kale.
- Kale contains less cholesterol.
Specific food types used in this comparison are Beef, variety meats and by-products, liver, cooked, braised and Kale, cooked, boiled, drained, without salt.
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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.
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +54.4% |
| Contains more IronIron | +626.7% |
| Contains more CopperCopper | +9055.8% |
| Contains more ZincZinc | +2108.3% |
| Contains more PhosphorusPhosphorus | +1675% |
| Contains more SeleniumSelenium | +3911.1% |
| Contains more CalciumCalcium | +1100% |
| Contains less SodiumSodium | -70.9% |
| Contains more ManganeseManganese | +16.9% |
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 AVitamin A | +132.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +266% |
| Contains more Vitamin B2Vitamin B2 | +4792.9% |
| Contains more Vitamin B3Vitamin B3 | +3405% |
| Contains more Vitamin B5Vitamin B5 | +14410.2% |
| Contains more Vitamin B6Vitamin B6 | +637% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1846.2% |
| Contains more CholineCholine | +106400% |
| Contains more Vitamin CVitamin C | +2057.9% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin KVitamin K | +24657.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
29.08 g
Fats:
5.26 g
Carbs:
5.13 g
Water:
58.81 g
Other:
1.72 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
| Contains more ProteinProtein | +1430.5% |
| Contains more FatsFats | +1215% |
| Contains more OtherOther | +97.7% |
| Contains more WaterWater | +55.1% |
~equal in
Carbs
~5.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
2.947 g
Monounsaturated Fat:
Mono. Fat
1.124 g
Polyunsaturated fat:
Poly. Fat
1.109 g
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
| Contains more Mono. FatMonounsaturated Fat | +3646.7% |
| Contains more Poly. FatPolyunsaturated fat | +474.6% |
| Contains less Sat. FatSaturated Fat | -98.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 191kcal | 28kcal |
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| Protein | 29.08g | 1.9g |
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| Fats | 5.26g | 0.4g |
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| Vitamin C | 1.9mg | 41mg |
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| Net carbs | 5.13g | 3.63g |
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| Carbs | 5.13g | 5.63g |
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| Cholesterol | 396mg | 0mg |
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| Vitamin D | 49IU | 0IU |
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| Magnesium | 21mg | 18mg |
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| Calcium | 6mg | 72mg |
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| Potassium | 352mg | 228mg |
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| Iron | 6.54mg | 0.9mg |
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| Sugar | 0g | 1.25g |
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| Fiber | 0g | 2g |
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| Copper | 14.283mg | 0.156mg |
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| Zinc | 5.3mg | 0.24mg |
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| Phosphorus | 497mg | 28mg |
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| Sodium | 79mg | 23mg |
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| Vitamin A | 31714IU | 13621IU |
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| Vitamin A | 9442µg | 681µg |
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| Vitamin E | 0.51mg | 0.85mg |
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| Vitamin D | 1.2µg | 0µg |
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| Manganese | 0.356mg | 0.416mg |
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| Selenium | 36.1µg | 0.9µg |
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| Vitamin B1 | 0.194mg | 0.053mg |
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| Vitamin B2 | 3.425mg | 0.07mg |
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| Vitamin B3 | 17.525mg | 0.5mg |
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| Vitamin B5 | 7.11mg | 0.049mg |
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| Vitamin B6 | 1.017mg | 0.138mg |
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| Vitamin B12 | 70.58µg | 0µg |
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| Vitamin K | 3.3µg | 817µg |
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| Folate | 253µg | 13µg |
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| Trans Fat | 0.365g | 0g |
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| Choline | 426mg | 0.4mg |
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| Saturated Fat | 2.947g | 0.052g |
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| Monounsaturated Fat | 1.124g | 0.03g |
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| Polyunsaturated fat | 1.109g | 0.193g |
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| Tryptophan | 0.368mg | 0.023mg |
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| Threonine | 1.215mg | 0.085mg |
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| Isoleucine | 1.352mg | 0.114mg |
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| Leucine | 2.67mg | 0.133mg |
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| Lysine | 2.247mg | 0.114mg |
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| Methionine | 0.759mg | 0.018mg |
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| Phenylalanine | 1.515mg | 0.097mg |
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| Valine | 1.761mg | 0.104mg |
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| Histidine | 0.879mg | 0.04mg |
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| Omega-3 - ALA | 0.017g |
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| Omega-6 - Gamma-linoleic acid | 0.025g |
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| Omega-6 - Eicosadienoic acid | 0.011g |
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| Omega-6 - Linoleic acid | 0.659g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
238%
Minerals Daily Need Coverage Score
567%
22%
Comparison summary
Which food is lower in Cholesterol?
Kale is lower in Cholesterol (difference - 396mg)
Which food contains less Sodium?
Kale contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 2.895g)
Which food is lower in Sugar?
Beef Liver is lower in Sugar (difference - 1.25g)
Which food is richer in minerals?
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)