Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beef
  5. Compare
  6. Beef vs. Liver

Beef vs. Liver — In-Depth Nutrition Comparison

Compare

How are Beef and Liver different?

  • Liver is higher than Beef in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, Folate, and Zinc.
  • Liver covers your daily need of Vitamin B12 602% more than Beef.
  • Beef is lower in Cholesterol.

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Pork, fresh, variety meats and by-products, liver, cooked, braised types were 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
:
6
Liver
Liver
Contains more Calcium +30%
Contains more Potassium +134.7%
Contains more Iron +489.5%
Contains more Zinc +81.6%
Contains more Copper +553.6%
Contains more Manganese +3233.3%
Contains more Selenium +165.7%
Equal in Magnesium - 14
Equal in Phosphorus - 241
Equal in Sodium - 49
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +30%
Contains more Potassium +134.7%
Contains more Iron +489.5%
Contains more Zinc +81.6%
Contains more Copper +553.6%
Contains more Manganese +3233.3%
Contains more Selenium +165.7%
Equal in Magnesium - 14
Equal in Phosphorus - 241
Equal in Sodium - 49

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
4
:
8
Liver
Liver
Contains more Vitamin B6 +17.4%
Contains more Vitamin A +299850%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +248.6%
Contains more Vitamin B2 +449%
Contains more Vitamin B3 +46.4%
Contains more Vitamin B5 +892.5%
Contains more Folate +2228.6%
Contains more Vitamin B12 +343.5%
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% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
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 B6 +17.4%
Contains more Vitamin A +299850%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +248.6%
Contains more Vitamin B2 +449%
Contains more Vitamin B3 +46.4%
Contains more Vitamin B5 +892.5%
Contains more Folate +2228.6%
Contains more Vitamin B12 +343.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
3
:
2
Liver
Liver
Contains more Fats +48.6%
Contains more Carbs +∞%
Contains more Other +650%
Equal in Protein - 26.02
Equal in Water - 64.32
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 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 +48.6%
Contains more Carbs +∞%
Contains more Other +650%
Equal in Protein - 26.02
Equal in Water - 64.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Liver
Liver
Contains more Monounsaturated Fat +334%
Contains less Saturated Fat -45.7%
Contains more Polyunsaturated fat +97.4%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +334%
Contains less Saturated Fat -45.7%
Contains more Polyunsaturated fat +97.4%

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
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 Liver Opinion
Net carbs 0g 3.76g Liver
Protein 27.55g 26.02g Beef
Fats 6.54g 4.4g Beef
Carbs 0g 3.76g Liver
Calories 169kcal 165kcal Beef
Calcium 13mg 10mg Beef
Iron 3.04mg 17.92mg Liver
Magnesium 14mg 14mg
Phosphorus 259mg 241mg Beef
Potassium 352mg 150mg Beef
Sodium 54mg 49mg Liver
Zinc 3.7mg 6.72mg Liver
Copper 0.097mg 0.634mg Liver
Manganese 0.009mg 0.3mg Liver
Selenium 25.4µg 67.5µg Liver
Vitamin A 6IU 17997IU Liver
Vitamin A RAE 2µg 5405µg Liver
Vitamin E 0.25mg Beef
Vitamin D 3IU Beef
Vitamin D 0.1µg Beef
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.074mg 0.258mg Liver
Vitamin B2 0.4mg 2.196mg Liver
Vitamin B3 5.76mg 8.435mg Liver
Vitamin B5 0.481mg 4.774mg Liver
Vitamin B6 0.669mg 0.57mg Beef
Folate 7µg 163µg Liver
Vitamin B12 4.21µg 18.67µg Liver
Vitamin K 1.6µg Beef
Tryptophan 0.359mg 0.366mg Liver
Threonine 1.534mg 1.107mg Beef
Isoleucine 1.52mg 1.32mg Beef
Leucine 2.833mg 2.319mg Beef
Lysine 3.178mg 2.007mg Beef
Methionine 0.871mg 0.645mg Beef
Phenylalanine 1.299mg 1.274mg Beef
Valine 1.603mg 1.607mg Liver
Histidine 1.244mg 0.708mg Beef
Cholesterol 85mg 355mg Beef
Trans Fat 0.375g Liver
Saturated Fat 2.595g 1.41g Liver
Omega-3 - DHA 0.002g 0.03g Liver
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0.04g Liver
Monounsaturated Fat 2.734g 0.63g Beef
Polyunsaturated fat 0.532g 1.05g Liver
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g 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

People also compare

Beef
Beef vs Steak
Steak
Beef
Beef vs Chicken meat
Chicken meat
Beef
Beef vs Lamb
Lamb
Liver
Liver vs Ham
Ham
Liver
Liver vs Pork Meat
Pork Meat
Liver
Liver vs Pork
Pork

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
79%
Beef
397%
Liver
Minerals Daily Need Coverage Score
55%
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 - 5mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 1.185g)
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 - 270mg)
Which food is cheaper?
Beef
Beef 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

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. 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.