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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, 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.

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Beef tenderloin vs Liver 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Liver
Contains more Potassium +120.7%
Contains more Magnesium +57.1%
Contains more Iron +476.2%
Contains more Calcium +11.1%
Contains more Copper +415.4%
Contains more Zinc +66.7%
Contains more Phosphorus +18.7%
Contains less Sodium -14%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 117% 3% 30% 16% 41% 110% 87% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 673% 3% 14% 10% 212% 184% 104% 7%
Contains more Potassium +120.7%
Contains more Magnesium +57.1%
Contains more Iron +476.2%
Contains more Calcium +11.1%
Contains more Copper +415.4%
Contains more Zinc +66.7%
Contains more Phosphorus +18.7%
Contains less Sodium -14%

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 C +∞%
Contains more Vitamin A +∞%
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 Vitamin B12 +658.9%
Contains more Folate +1937.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 23% 60% 57% 15% 58% 308% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 79% 1080% 0% 0% 65% 507% 159% 287% 132% 2334% 0% 123%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 Vitamin B12 +658.9%
Contains more Folate +1937.5%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.