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Beef tenderloin vs Liver - In-Depth Nutrition Comparison

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Significant differences between Beef tenderloin and Liver

  • The amount of Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, and Folate in Liver is higher than in Beef tenderloin.
  • Liver covers your daily Vitamin B12 needs 675% more than Beef tenderloin.
  • Liver has 7 times less Saturated Fat than Beef tenderloin. Beef tenderloin has 9.72g of Saturated Fat, while Liver has 1.41g.

Specific food types used in this comparison are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Beef tenderloin vs Liver 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +57.1%
Contains more Potassium +120.7%
Contains more Calcium +11.1%
Contains more Iron +476.2%
Contains more Phosphorus +18.7%
Contains less Sodium -14%
Contains more Zinc +66.7%
Contains more Copper +415.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 117% 16% 87% 30% 8% 110% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Contains more Magnesium +57.1%
Contains more Potassium +120.7%
Contains more Calcium +11.1%
Contains more Iron +476.2%
Contains more Phosphorus +18.7%
Contains less Sodium -14%
Contains more Zinc +66.7%
Contains more Copper +415.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Liver
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +186.7%
Contains more Vitamin B2 +744.6%
Contains more Vitamin B3 +181.2%
Contains more Vitamin B5 +1809.6%
Contains more Vitamin B6 +128%
Contains more Folate +1937.5%
Contains more Vitamin B12 +658.9%
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% 23% 60% 57% 15% 58% 6% 308% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +186.7%
Contains more Vitamin B2 +744.6%
Contains more Vitamin B3 +181.2%
Contains more Vitamin B5 +1809.6%
Contains more Vitamin B6 +128%
Contains more Folate +1937.5%
Contains more Vitamin B12 +658.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beef tenderloin Liver
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Liver Opinion
Net carbs 0g 3.76g Liver
Protein 23.9g 26.02g Liver
Fats 24.6g 4.4g Beef tenderloin
Carbs 0g 3.76g Liver
Calories 324kcal 165kcal Beef tenderloin
Starch g g
Fructose g g
Sugar 0g g Liver
Fiber 0g 0g
Calcium 9mg 10mg Liver
Iron 3.11mg 17.92mg Liver
Magnesium 22mg 14mg Beef tenderloin
Phosphorus 203mg 241mg Liver
Potassium 331mg 150mg Beef tenderloin
Sodium 57mg 49mg Liver
Zinc 4.03mg 6.72mg Liver
Copper 0.123mg 0.634mg Liver
Vitamin A 0IU 17997IU Liver
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.09mg 0.258mg Liver
Vitamin B2 0.26mg 2.196mg Liver
Vitamin B3 3mg 8.435mg Liver
Vitamin B5 0.25mg 4.774mg Liver
Vitamin B6 0.25mg 0.57mg Liver
Folate 8µg 163µg Liver
Vitamin B12 2.46µg 18.67µg Liver
Vitamin K µg µg
Tryptophan 0.268mg 0.366mg Liver
Threonine 1.044mg 1.107mg Liver
Isoleucine 1.075mg 1.32mg Liver
Leucine 1.889mg 2.319mg Liver
Lysine 1.989mg 2.007mg Liver
Methionine 0.612mg 0.645mg Liver
Phenylalanine 0.933mg 1.274mg Liver
Valine 1.163mg 1.607mg Liver
Histidine 0.818mg 0.708mg Beef tenderloin
Cholesterol 85mg 355mg Beef tenderloin
Trans Fat g g
Saturated Fat 9.72g 1.41g Liver
Monounsaturated Fat 10.27g 0.63g Beef tenderloin
Polyunsaturated fat 1g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
44
Beef tenderloin
397
Liver
Mineral Summary Score
51
Beef tenderloin
150
Liver

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Beef tenderloin
156%
Liver
Carbohydrates
0%
Beef tenderloin
4%
Liver
Fats
114%
Beef tenderloin
20%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 8.31g)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 270mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $0.3)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.