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  6. Cheese vs. Liver

Cheese vs. Liver — In-Depth Nutrition Comparison

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Significant differences between cheese and liver

  • Cheese has more calcium; however, liver is richer in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, and copper.
  • Liver covers your daily vitamin B12 needs 732% more than cheese.
  • Liver has 71 times less calcium than cheese. Cheese has 710mg of calcium, while liver has 10mg.
  • Liver contains less saturated fat.

Specific food types used in this comparison are Cheese, cheddar and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Cheese 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Liver
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +7000%
Contains more PhosphorusPhosphorus +88.8%
Contains more PotassiumPotassium +97.4%
Contains more IronIron +12700%
Contains more CopperCopper +2013.3%
Contains more ZincZinc +84.6%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +1011.1%
Contains more SeleniumSelenium +136.8%

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.
Cheese
Cheese
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Liver
Liver
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1537.9%
Contains more Vitamin B1Vitamin B1 +789.7%
Contains more Vitamin B2Vitamin B2 +413.1%
Contains more Vitamin B3Vitamin B3 +14196.6%
Contains more Vitamin B5Vitamin B5 +1064.4%
Contains more Vitamin B6Vitamin B6 +763.6%
Contains more Vitamin B12Vitamin B12 +1597.3%
Contains more FolateFolate +503.7%

All nutrients comparison - raw data values

Nutrient Cheese Liver DV% diff.
Vitamin B12 1.1µg 18.67µg 732%
Vitamin A 330µg 5405µg 564%
Iron 0.14mg 17.92mg 222%
Vitamin B2 0.428mg 2.196mg 136%
Vitamin B5 0.41mg 4.774mg 87%
Cholesterol 99mg 355mg 85%
Saturated fat 18.867g 1.41g 79%
Selenium 28.5µg 67.5µg 71%
Calcium 710mg 10mg 70%
Copper 0.03mg 0.634mg 67%
Vitamin B3 0.059mg 8.435mg 52%
Fats 33.31g 4.4g 44%
Vitamin B6 0.066mg 0.57mg 39%
Folate 27µg 163µg 34%
Phosphorus 455mg 241mg 31%
Zinc 3.64mg 6.72mg 28%
Vitamin C 0mg 23.6mg 26%
Sodium 653mg 49mg 26%
Monounsaturated fat 9.246g 0.63g 22%
Vitamin B1 0.029mg 0.258mg 19%
Calories 404kcal 165kcal 12%
Manganese 0.027mg 0.3mg 12%
Protein 22.87g 26.02g 6%
Vitamin E 0.71mg 5%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Magnesium 27mg 14mg 3%
Choline 16.5mg 3%
Potassium 76mg 150mg 2%
Vitamin K 2.4µg 2%
Polyunsaturated fat 1.421g 1.05g 2%
Protein per 100 calories 5.7g 16g N/A
Calories per 10 g protein 177kcal 63kcal N/A
Weight per 100 calories 25g 61g N/A
Unsaturated / Saturated Fat ratio 0.57 1.2 N/A
Net carbs 3.09g 3.76g N/A
Carbs 3.09g 3.76g 0%
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.366mg 0%
Threonine 1.044mg 1.107mg 0%
Isoleucine 1.206mg 1.32mg 0%
Leucine 1.939mg 2.319mg 0%
Lysine 1.025mg 2.007mg 0%
Methionine 0.547mg 0.645mg 0%
Phenylalanine 1.074mg 1.274mg 0%
Valine 1.404mg 1.607mg 0%
Histidine 0.547mg 0.708mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0.03g N/A
Omega-3 - DPA 0.017g 0.04g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Liver
Liver
3
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 FatsFats +657%
Contains more OtherOther +147.3%
Contains more ProteinProtein +13.8%
Contains more CarbsCarbs +21.7%
Contains more WaterWater +73.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +1367.6%
Contains more Poly. FatPolyunsaturated fat +35.3%
Contains less Sat. FatSaturated fat -92.5%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.