Beef Liver vs. Spinach — In-Depth Nutrition Comparison
Compare
The main differences between beef Liver and spinach
- Beef Liver is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, choline, and phosphorus, yet spinach is richer in vitamin K.
- Daily need coverage for vitamin B12 for 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.
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 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 | +1701.9% |
| 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 EVitamin E | +307.8% |
| Contains more Vitamin KVitamin K | +14857.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 70.58µg | 0µg | 2941% |
| Copper | 14.283mg | 0.174mg | 1568% |
| Vitamin A | 9442µg | 524µg | 991% |
| Vitamin K | 3.3µg | 493.6µg | 409% |
| Vitamin B2 | 3.425mg | 0.236mg | 245% |
| Vitamin B5 | 7.11mg | 0.145mg | 139% |
| Cholesterol | 396mg | 0mg | 132% |
| Vitamin B3 | 17.525mg | 0.49mg | 106% |
| Choline | 426mg | 19.7mg | 74% |
| Phosphorus | 497mg | 56mg | 63% |
| Selenium | 36.1µg | 1.5µg | 63% |
| Vitamin B6 | 1.017mg | 0.242mg | 60% |
| Protein | 29.08g | 2.97g | 52% |
| Zinc | 5.3mg | 0.76mg | 41% |
| Iron | 6.54mg | 3.57mg | 37% |
| Folate | 253µg | 146µg | 27% |
| Manganese | 0.356mg | 0.935mg | 25% |
| Magnesium | 21mg | 87mg | 16% |
| Calcium | 6mg | 136mg | 13% |
| Saturated fat | 2.947g | 0.043g | 13% |
| Fiber | 0g | 2.4g | 10% |
| Vitamin E | 0.51mg | 2.08mg | 10% |
| Vitamin C | 1.9mg | 9.8mg | 9% |
| Calories | 191kcal | 23kcal | 8% |
| Vitamin B1 | 0.194mg | 0.095mg | 8% |
| Fats | 5.26g | 0.26g | 8% |
| Polyunsaturated fat | 1.109g | 0.109g | 7% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Vitamin D | 49IU | 0IU | 6% |
| Potassium | 352mg | 466mg | 3% |
| Monounsaturated fat | 1.124g | 0.006g | 3% |
| Carbs | 5.13g | 3.75g | 0% |
| Net carbs | 5.13g | 1.35g | N/A |
| Sugar | 0g | 0.43g | N/A |
| Sodium | 79mg | 70mg | 0% |
| Trans fat | 0.365g | 0g | N/A |
| Tryptophan | 0.368mg | 0.04mg | 0% |
| Threonine | 1.215mg | 0.127mg | 0% |
| Isoleucine | 1.352mg | 0.152mg | 0% |
| Leucine | 2.67mg | 0.231mg | 0% |
| Lysine | 2.247mg | 0.182mg | 0% |
| Methionine | 0.759mg | 0.055mg | 0% |
| Phenylalanine | 1.515mg | 0.134mg | 0% |
| Valine | 1.761mg | 0.168mg | 0% |
| Histidine | 0.879mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.017g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.025g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.659g | N/A |
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% |
