Beef vs. Liver — In-Depth Nutrition Comparison
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How are beef and liver different?
- Liver is higher than beef in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, folate, and zinc.
- Liver covers your daily need for 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.
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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.
| Contains more CalciumCalcium | +30% |
| Contains more PotassiumPotassium | +134.7% |
| Contains more IronIron | +489.5% |
| Contains more CopperCopper | +553.6% |
| Contains more ZincZinc | +81.6% |
| Contains more ManganeseManganese | +3233.3% |
| Contains more SeleniumSelenium | +165.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +17.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +270150% |
| Contains more Vitamin B1Vitamin B1 | +248.6% |
| Contains more Vitamin B2Vitamin B2 | +449% |
| Contains more Vitamin B3Vitamin B3 | +46.4% |
| Contains more Vitamin B5Vitamin B5 | +892.5% |
| Contains more Vitamin B12Vitamin B12 | +343.5% |
| Contains more FolateFolate | +2228.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.21µg | 18.67µg | 603% |
| Vitamin A | 2µg | 5405µg | 600% |
| Iron | 3.04mg | 17.92mg | 186% |
| Vitamin B2 | 0.4mg | 2.196mg | 138% |
| Cholesterol | 85mg | 355mg | 90% |
| Vitamin B5 | 0.481mg | 4.774mg | 86% |
| Selenium | 25.4µg | 67.5µg | 77% |
| Copper | 0.097mg | 0.634mg | 60% |
| Folate | 7µg | 163µg | 39% |
| Zinc | 3.7mg | 6.72mg | 27% |
| Vitamin C | 0mg | 23.6mg | 26% |
| Vitamin B3 | 5.76mg | 8.435mg | 17% |
| Vitamin B1 | 0.074mg | 0.258mg | 15% |
| Choline | 75.6mg | 14% | |
| Manganese | 0.009mg | 0.3mg | 13% |
| Vitamin B6 | 0.669mg | 0.57mg | 8% |
| Potassium | 352mg | 150mg | 6% |
| Saturated fat | 2.595g | 1.41g | 5% |
| Monounsaturated fat | 2.734g | 0.63g | 5% |
| Polyunsaturated fat | 0.532g | 1.05g | 3% |
| Phosphorus | 259mg | 241mg | 3% |
| Fats | 6.54g | 4.4g | 3% |
| Protein | 27.55g | 26.02g | 3% |
| Vitamin E | 0.25mg | 2% | |
| Carbs | 0g | 3.76g | 1% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin D | 0.1µg | 1% | |
| Calories | 169kcal | 165kcal | 0% |
| Net carbs | 0g | 3.76g | N/A |
| Vitamin D | 3IU | 0% | |
| Magnesium | 14mg | 14mg | 0% |
| Calcium | 13mg | 10mg | 0% |
| Sodium | 54mg | 49mg | 0% |
| Trans fat | 0.375g | N/A | |
| Tryptophan | 0.359mg | 0.366mg | 0% |
| Threonine | 1.534mg | 1.107mg | 0% |
| Isoleucine | 1.52mg | 1.32mg | 0% |
| Leucine | 2.833mg | 2.319mg | 0% |
| Lysine | 3.178mg | 2.007mg | 0% |
| Methionine | 0.871mg | 0.645mg | 0% |
| Phenylalanine | 1.299mg | 1.274mg | 0% |
| Valine | 1.603mg | 1.607mg | 0% |
| Histidine | 1.244mg | 0.708mg | 0% |
| Omega-3 - EPA | 0.002g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0.03g | N/A |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-3 - DPA | 0.011g | 0.04g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.349g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +48.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +650% |
~equal in
Protein
~26.02g
~equal in
Water
~64.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +334% |
| Contains less Sat. FatSaturated fat | -45.7% |
| Contains more Poly. FatPolyunsaturated fat | +97.4% |
