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  6. Beef Liver vs. Roast beef

Beef Liver vs. Roast beef — In-Depth Nutrition Comparison

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How are beef Liver and roast beef different?

  • Beef Liver has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, choline, folate, and iron than roast beef.
  • Daily need coverage for vitamin B12 for beef Liver is 2856% higher.
  • Beef Liver contains 2883 times more vitamin A than roast beef. While beef Liver contains 31714IU of vitamin A, roast beef contains only 11IU.
  • Roast beef has less cholesterol.

Beef, variety meats, and by-products, liver, cooked, braised and Roast beef, deli style, prepackaged, sliced are the varieties used in this article.

Infographic

Beef Liver vs Roast beef 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% 1.5% 57% 77% 29% 87% 104% 111% 2% 80%
Contains more CalciumCalcium +20%
Contains more IronIron +219%
Contains more CopperCopper +16508.1%
Contains more ZincZinc +65.6%
Contains more PhosphorusPhosphorus +105.4%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +2273.3%
Contains more SeleniumSelenium +145.6%
Contains more PotassiumPotassium +83.8%
~equal in Magnesium ~20mg

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 0% 1% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +314633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +351.2%
Contains more Vitamin B2Vitamin B2 +1508%
Contains more Vitamin B3Vitamin B3 +214%
Contains more Vitamin B5Vitamin B5 +1156.2%
Contains more Vitamin B6Vitamin B6 +121.1%
Contains more Vitamin B12Vitamin B12 +3359.8%
Contains more Vitamin KVitamin K +106.3%
Contains more FolateFolate +4960%
Contains more CholineCholine +870.4%
~equal in Vitamin E ~0.49mg

All nutrients comparison - raw data values

Nutrient Beef Liver Roast beef DV% diff.
Vitamin B12 70.58µg 2.04µg 2856%
Copper 14.283mg 0.086mg 1577%
Vitamin A 9442µg 3µg 1049%
Vitamin B2 3.425mg 0.213mg 247%
Vitamin B5 7.11mg 0.566mg 131%
Cholesterol 396mg 51mg 115%
Vitamin B3 17.525mg 5.581mg 75%
Choline 426mg 43.9mg 69%
Folate 253µg 5µg 62%
Iron 6.54mg 2.05mg 56%
Vitamin B6 1.017mg 0.46mg 43%
Selenium 36.1µg 14.7µg 39%
Phosphorus 497mg 242mg 36%
Sodium 79mg 853mg 34%
Protein 29.08g 18.62g 21%
Zinc 5.3mg 3.2mg 19%
Manganese 0.356mg 0.015mg 15%
Vitamin B1 0.194mg 0.043mg 13%
Potassium 352mg 647mg 9%
Saturated fat 2.947g 1.318g 7%
Vitamin D 49IU 1IU 6%
Polyunsaturated fat 1.109g 0.27g 6%
Vitamin D 1.2µg 0µg 6%
Calories 191kcal 115kcal 4%
Fats 5.26g 3.69g 2%
Vitamin C 1.9mg 0mg 2%
Vitamin K 3.3µg 1.6µg 1%
Carbs 5.13g 0.64g 1%
Monounsaturated fat 1.124g 1.521g 1%
Net carbs 5.13g 0.64g N/A
Magnesium 21mg 20mg 0%
Calcium 6mg 5mg 0%
Sugar 0g 0.29g N/A
Vitamin E 0.51mg 0.49mg 0%
Trans fat 0.365g 0.148g N/A
Tryptophan 0.368mg 0%
Threonine 1.215mg 0%
Isoleucine 1.352mg 0%
Leucine 2.67mg 0%
Lysine 2.247mg 0%
Methionine 0.759mg 0%
Phenylalanine 1.515mg 0%
Valine 1.761mg 0%
Histidine 0.879mg 0%
Omega-3 - EPA 0g 0.007g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.017g 0.017g N/A
Omega-3 - DPA 0g 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.025g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.011g 0.002g N/A
Omega-6 - Linoleic acid 0.659g 0.14g 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
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more ProteinProtein +56.2%
Contains more FatsFats +42.5%
Contains more CarbsCarbs +701.6%
Contains more WaterWater +25.4%
Contains more OtherOther +93.6%

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
42% 49% 9%
Saturated fat: Sat. Fat 1.318 g
Monounsaturated fat: Mono. Fat 1.521 g
Polyunsaturated fat: Poly. Fat 0.27 g
Contains more Poly. FatPolyunsaturated fat +310.7%
Contains less Sat. FatSaturated fat -55.3%
Contains more Mono. FatMonounsaturated fat +35.3%

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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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.