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Beef vs. Chicken liver — In-Depth Nutrition Comparison

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The main differences between beef and chicken liver

  • Chicken liver is richer than beef in vitamin B12, vitamin A, folate, vitamin B5, vitamin B2, iron, selenium, copper, and vitamin B3.
  • Daily need coverage for vitamin B12 for chicken liver is 515% higher.
  • Beef contains less cholesterol.

Food types used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Chicken, liver, all classes, raw.

Infographic

Beef vs Chicken 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 2.4% 20% 337% 164% 73% 127% 9.3% 33% 298%
Contains more CalciumCalcium +62.5%
Contains more PotassiumPotassium +53%
Contains more ZincZinc +38.6%
Contains less SodiumSodium -23.9%
Contains more MagnesiumMagnesium +35.7%
Contains more IronIron +195.7%
Contains more CopperCopper +407.2%
Contains more PhosphorusPhosphorus +14.7%
Contains more ManganeseManganese +2733.3%
Contains more SeleniumSelenium +115%

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.
Beef
2
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
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 60% 1099% 14% 0% 76% 410% 182% 374% 197% 2073% 0% 441% 106%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +164700%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B1Vitamin B1 +312.2%
Contains more Vitamin B2Vitamin B2 +344.5%
Contains more Vitamin B3Vitamin B3 +68.9%
Contains more Vitamin B5Vitamin B5 +1195.8%
Contains more Vitamin B6Vitamin B6 +27.5%
Contains more Vitamin B12Vitamin B12 +293.8%
Contains more FolateFolate +8300%
Contains more CholineCholine +157.1%

All nutrients comparison - raw data values

Nutrient Beef Chicken liver DV% diff.
Vitamin B12 4.21µg 16.58µg 515%
Vitamin A 2µg 3296µg 366%
Folate 7µg 588µg 145%
Vitamin B5 0.481mg 6.233mg 115%
Vitamin B2 0.4mg 1.778mg 106%
Cholesterol 85mg 345mg 87%
Iron 3.04mg 8.99mg 74%
Selenium 25.4µg 54.6µg 53%
Copper 0.097mg 0.492mg 44%
Vitamin B3 5.76mg 9.728mg 25%
Choline 75.6mg 194.4mg 22%
Protein 27.55g 16.92g 21%
Vitamin C 0mg 17.9mg 20%
Vitamin B1 0.074mg 0.305mg 19%
Vitamin B6 0.669mg 0.853mg 14%
Manganese 0.009mg 0.255mg 11%
Zinc 3.7mg 2.67mg 9%
Phosphorus 259mg 297mg 5%
Saturated fat 2.595g 1.563g 5%
Polyunsaturated fat 0.532g 1.306g 5%
Potassium 352mg 230mg 4%
Monounsaturated fat 2.734g 1.249g 4%
Calories 169kcal 119kcal 3%
Fats 6.54g 4.83g 3%
Vitamin E 0.25mg 0.7mg 3%
Vitamin D 0.1µg 0µg 1%
Sodium 54mg 71mg 1%
Calcium 13mg 8mg 1%
Vitamin K 1.6µg 0µg 1%
Magnesium 14mg 19mg 1%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Vitamin D 3IU 0IU 0%
Trans fat 0.375g 0.065g N/A
Tryptophan 0.359mg 0.176mg 0%
Threonine 1.534mg 0.725mg 0%
Isoleucine 1.52mg 0.813mg 0%
Leucine 2.833mg 1.512mg 0%
Lysine 3.178mg 1.332mg 0%
Methionine 0.871mg 0.432mg 0%
Phenylalanine 1.299mg 0.824mg 0%
Valine 1.603mg 0.998mg 0%
Histidine 1.244mg 0.507mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.013g 0.006g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Gamma-linoleic acid 0.006g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.005g N/A
Omega-6 - Linoleic acid 0.349g 0.475g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
Contains more ProteinProtein +62.8%
Contains more FatsFats +35.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.4%
Contains more OtherOther +430%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
38% 30% 32%
Saturated fat: Sat. Fat 1.563 g
Monounsaturated fat: Mono. Fat 1.249 g
Polyunsaturated fat: Poly. Fat 1.306 g
Contains more Mono. FatMonounsaturated fat +118.9%
Contains less Sat. FatSaturated fat -39.8%
Contains more Poly. FatPolyunsaturated fat +145.5%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Chicken liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/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.