Beef Liver vs. Spinach — In-Depth Nutrition Comparison
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The main differences between Beef Liver and Spinach
- Beef Liver is richer in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Choline, and Phosphorus, yet Spinach is richer in Vitamin K.
- Daily need coverage for Vitamin B12 from Beef Liver is 2941% higher.
Food types used in this article are Beef, variety meats and by-products, liver, cooked, braised and Spinach, 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 IronIron | +83.2% |
| Contains more CopperCopper | +8108.6% |
| Contains more ZincZinc | +597.4% |
| Contains more PhosphorusPhosphorus | +787.5% |
| Contains more SeleniumSelenium | +2306.7% |
| Contains more MagnesiumMagnesium | +314.3% |
| Contains more CalciumCalcium | +2166.7% |
| Contains more PotassiumPotassium | +32.4% |
| Contains less SodiumSodium | -11.4% |
| Contains more ManganeseManganese | +162.6% |
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 | +202.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +104.2% |
| Contains more Vitamin B2Vitamin B2 | +1351.3% |
| Contains more Vitamin B3Vitamin B3 | +3476.5% |
| Contains more Vitamin B5Vitamin B5 | +4803.4% |
| Contains more Vitamin B6Vitamin B6 | +320.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +73.3% |
| Contains more CholineCholine | +2062.4% |
| Contains more Vitamin CVitamin C | +415.8% |
| Contains more Vitamin E Vitamin E | +307.8% |
| Contains more Vitamin KVitamin K | +14857.6% |
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:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
| Contains more ProteinProtein | +879.1% |
| Contains more FatsFats | +1923.1% |
| Contains more CarbsCarbs | +36.8% |
| Contains more WaterWater | +55.1% |
~equal in
Other
~1.81g
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
0.043 g
Monounsaturated Fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains more Mono. FatMonounsaturated Fat | +18633.3% |
| Contains more Poly. FatPolyunsaturated fat | +917.4% |
| Contains less Sat. FatSaturated Fat | -98.5% |
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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 191kcal | 23kcal |
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| Protein | 29.08g | 2.97g |
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| Fats | 5.26g | 0.26g |
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| Vitamin C | 1.9mg | 9.8mg |
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| Net carbs | 5.13g | 1.35g |
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| Carbs | 5.13g | 3.75g |
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| Cholesterol | 396mg | 0mg |
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| Vitamin D | 49IU | 0IU |
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| Magnesium | 21mg | 87mg |
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| Calcium | 6mg | 136mg |
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| Potassium | 352mg | 466mg |
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| Iron | 6.54mg | 3.57mg |
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| Sugar | 0g | 0.43g |
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| Fiber | 0g | 2.4g |
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| Copper | 14.283mg | 0.174mg |
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| Zinc | 5.3mg | 0.76mg |
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| Phosphorus | 497mg | 56mg |
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| Sodium | 79mg | 70mg |
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| Vitamin A | 31714IU | 10481IU |
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| Vitamin A RAE | 9442µg | 524µg |
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| Vitamin E | 0.51mg | 2.08mg |
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| Vitamin D | 1.2µg | 0µg |
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| Manganese | 0.356mg | 0.935mg |
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| Selenium | 36.1µg | 1.5µg |
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| Vitamin B1 | 0.194mg | 0.095mg |
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| Vitamin B2 | 3.425mg | 0.236mg |
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| Vitamin B3 | 17.525mg | 0.49mg |
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| Vitamin B5 | 7.11mg | 0.145mg |
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| Vitamin B6 | 1.017mg | 0.242mg |
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| Vitamin B12 | 70.58µg | 0µg |
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| Vitamin K | 3.3µg | 493.6µg |
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| Folate | 253µg | 146µg |
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| Trans Fat | 0.365g | 0g |
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| Choline | 426mg | 19.7mg |
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| Saturated Fat | 2.947g | 0.043g |
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| Monounsaturated Fat | 1.124g | 0.006g |
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| Polyunsaturated fat | 1.109g | 0.109g |
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| Tryptophan | 0.368mg | 0.04mg |
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| Threonine | 1.215mg | 0.127mg |
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| Isoleucine | 1.352mg | 0.152mg |
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| Leucine | 2.67mg | 0.231mg |
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| Lysine | 2.247mg | 0.182mg |
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| Methionine | 0.759mg | 0.055mg |
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| Phenylalanine | 1.515mg | 0.134mg |
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| Valine | 1.761mg | 0.168mg |
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| Histidine | 0.879mg | 0.066mg |
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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 |
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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%
170%
Minerals Daily Need Coverage Score
567%
52%
Comparison summary
Which food is lower in Cholesterol?
Spinach is lower in Cholesterol (difference - 396mg)
Which food contains less Sodium?
Spinach contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 2.904g)
Which food is lower in Sugar?
Beef Liver is lower in Sugar (difference - 0.43g)
Which food is lower in glycemic index?
Beef Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Beef Liver is cheaper (difference - $0.2)
Which food is richer in vitamins?
Beef Liver is relatively richer in vitamins
Which food is richer in minerals?
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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.