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  6. Cauliflower vs. Beef Liver raw

Cauliflower vs. Beef Liver raw — In-Depth Nutrition Comparison

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Significant differences between cauliflower and beef Liver raw

  • The amount of vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, selenium, vitamin B6, and folate in beef Liver raw is higher than in cauliflower.
  • Beef Liver raw covers your daily vitamin B12 needs 2471% more than cauliflower.

Specific food types used in this comparison are Cauliflower, raw and Beef, variety meats, and by-products, liver, raw.

Infographic

Cauliflower vs Beef Liver raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more CalciumCalcium +340%
Contains less SodiumSodium -56.5%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +1066.7%
Contains more CopperCopper +24912.8%
Contains more ZincZinc +1381.5%
Contains more PhosphorusPhosphorus +779.5%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +6516.7%
~equal in Potassium ~313mg

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.
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +3607.7%
Contains more Vitamin KVitamin K +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +278%
Contains more Vitamin B2Vitamin B2 +4491.7%
Contains more Vitamin B3Vitamin B3 +2498.6%
Contains more Vitamin B5Vitamin B5 +975.4%
Contains more Vitamin B6Vitamin B6 +488.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +408.8%
Contains more CholineCholine +652.4%

All nutrients comparison - raw data values

Nutrient Cauliflower Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.039mg 9.755mg 1080%
Vitamin A 0µg 4968µg 552%
Vitamin B2 0.06mg 2.755mg 207%
Vitamin B5 0.667mg 7.173mg 130%
Cholesterol 0mg 275mg 92%
Vitamin B3 0.507mg 13.175mg 79%
Selenium 0.6µg 39.7µg 71%
Vitamin B6 0.184mg 1.083mg 69%
Folate 57µg 290µg 58%
Iron 0.42mg 4.9mg 56%
Choline 44.3mg 333.3mg 53%
Vitamin C 48.2mg 1.3mg 52%
Phosphorus 44mg 387mg 49%
Protein 1.92g 20.36g 37%
Zinc 0.27mg 4mg 34%
Vitamin B1 0.05mg 0.189mg 12%
Vitamin K 15.5µg 3.1µg 10%
Fiber 2g 0g 8%
Manganese 0.155mg 0.31mg 7%
Calories 25kcal 135kcal 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Saturated fat 0.13g 1.233g 5%
Fats 0.28g 3.63g 5%
Polyunsaturated fat 0.031g 0.465g 3%
Calcium 22mg 5mg 2%
Sodium 30mg 69mg 2%
Vitamin E 0.08mg 0.38mg 2%
Fructose 0.97g 1%
Monounsaturated fat 0.034g 0.479g 1%
Magnesium 15mg 18mg 1%
Carbs 4.97g 3.89g 0%
Net carbs 2.97g 3.89g N/A
Potassium 299mg 313mg 0%
Sugar 1.91g 0g N/A
Trans fat 0g 0.17g N/A
Tryptophan 0.02mg 0.263mg 0%
Threonine 0.076mg 0.869mg 0%
Isoleucine 0.071mg 0.967mg 0%
Leucine 0.106mg 1.91mg 0%
Lysine 0.217mg 1.607mg 0%
Methionine 0.02mg 0.543mg 0%
Phenylalanine 0.065mg 1.084mg 0%
Valine 0.125mg 1.26mg 0%
Histidine 0.056mg 0.629mg 0%
Omega-3 - ALA 0.015g 0.007g N/A
Omega-6 - Gamma-linoleic acid 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0g 0.01g N/A
Omega-6 - Linoleic acid 0.013g 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more CarbsCarbs +27.8%
Contains more WaterWater +30%
Contains more ProteinProtein +960.4%
Contains more FatsFats +1196.4%
Contains more OtherOther +72.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +1308.8%
Contains more Poly. FatPolyunsaturated fat +1400%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.