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  6. Beef vs. Liver

Beef vs. Liver — In-Depth Nutrition Comparison

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How are Beef and Liver different?

  • Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, Folate, and Vitamin C than Beef.
  • Daily need coverage for Vitamin B12 from Liver is 668% higher.
  • Beef has less Cholesterol.

Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Pork, fresh, variety meats and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Beef 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
Beef
3
:
7
Liver
Liver
Contains more Calcium +80%
Contains more Magnesium +50%
Contains more Potassium +112%
Contains more Iron +589.2%
Contains more Phosphorus +21.7%
Contains less Sodium -31.9%
Contains more Copper +645.9%
Contains more Manganese +2400%
Contains more Selenium +214%
Equal in Zinc - 6.72
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 98% 15% 85% 29% 10% 173% 29% 2% 118%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +80%
Contains more Magnesium +50%
Contains more Potassium +112%
Contains more Iron +589.2%
Contains more Phosphorus +21.7%
Contains less Sodium -31.9%
Contains more Copper +645.9%
Contains more Manganese +2400%
Contains more Selenium +214%
Equal in Zinc - 6.72

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
Beef
3
:
9
Liver
Liver
Contains more Vitamin A +199866.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +460.9%
Contains more Vitamin B2 +1147.7%
Contains more Vitamin B3 +56.8%
Contains more Vitamin B5 +625.5%
Contains more Vitamin B6 +49.2%
Contains more Folate +1711.1%
Contains more Vitamin B12 +607.2%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Liver
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 +199866.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +460.9%
Contains more Vitamin B2 +1147.7%
Contains more Vitamin B3 +56.8%
Contains more Vitamin B5 +625.5%
Contains more Vitamin B6 +49.2%
Contains more Folate +1711.1%
Contains more Vitamin B12 +607.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
1
:
4
Liver
Liver
Contains more Fats +250.2%
Contains more Carbs +∞%
Contains more Water +10.9%
Contains more Other +120.6%
Equal in Protein - 26.02
Beef
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Fats +250.2%
Contains more Carbs +∞%
Contains more Water +10.9%
Contains more Other +120.6%
Equal in Protein - 26.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Liver
Liver
Contains more Monounsaturated Fat +958.4%
Contains less Saturated Fat -76.1%
Contains more Polyunsaturated fat +116.9%
Beef
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +958.4%
Contains less Saturated Fat -76.1%
Contains more Polyunsaturated fat +116.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Liver
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Liver Opinion
Net carbs 0g 3.76g Liver
Protein 25.93g 26.02g Liver
Fats 15.41g 4.4g Beef
Carbs 0g 3.76g Liver
Calories 250kcal 165kcal Beef
Calcium 18mg 10mg Beef
Iron 2.6mg 17.92mg Liver
Magnesium 21mg 14mg Beef
Phosphorus 198mg 241mg Liver
Potassium 318mg 150mg Beef
Sodium 72mg 49mg Liver
Zinc 6.31mg 6.72mg Liver
Copper 0.085mg 0.634mg Liver
Manganese 0.012mg 0.3mg Liver
Selenium 21.5µg 67.5µg Liver
Vitamin A 9IU 17997IU Liver
Vitamin A RAE 3µg 5405µg Liver
Vitamin E 0.12mg Beef
Vitamin D 2IU Beef
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.046mg 0.258mg Liver
Vitamin B2 0.176mg 2.196mg Liver
Vitamin B3 5.378mg 8.435mg Liver
Vitamin B5 0.658mg 4.774mg Liver
Vitamin B6 0.382mg 0.57mg Liver
Folate 9µg 163µg Liver
Vitamin B12 2.64µg 18.67µg Liver
Vitamin K 1.2µg Beef
Tryptophan 0.094mg 0.366mg Liver
Threonine 0.72mg 1.107mg Liver
Isoleucine 0.822mg 1.32mg Liver
Leucine 1.45mg 2.319mg Liver
Lysine 1.54mg 2.007mg Liver
Methionine 0.478mg 0.645mg Liver
Phenylalanine 0.725mg 1.274mg Liver
Valine 0.914mg 1.607mg Liver
Histidine 0.604mg 0.708mg Liver
Cholesterol 88mg 355mg Beef
Trans Fat 0.572g Liver
Saturated Fat 5.895g 1.41g Liver
Omega-3 - DHA 0.001g 0.03g Liver
Omega-3 - EPA 0.003g 0g Beef
Omega-3 - DPA 0.016g 0.04g Liver
Monounsaturated Fat 6.668g 0.63g Beef
Polyunsaturated fat 0.484g 1.05g Liver
Omega-6 - Gamma-linoleic acid 0.012g Beef
Omega-3 - ALA 0.044g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
52%
Beef
397%
Liver
Minerals Daily Need Coverage Score
56%
Beef
161%
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 - 23mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 4.485g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 267mg)
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

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/174032/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.