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Chicken liver vs. Lamb — In-Depth Nutrition Comparison

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How are chicken liver and lamb different?

  • Chicken liver has more vitamin B12, vitamin A, folate, vitamin B2, vitamin B5, iron, vitamin B6, selenium, and copper than lamb.
  • Daily need coverage for vitamin B12 for chicken liver is 585% higher.
  • Lamb has less cholesterol.

Chicken, liver, all classes, raw and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked are the varieties used in this article.

Infographic

Chicken liver vs Lamb infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 2.4% 20% 337% 164% 73% 127% 9.3% 33% 298%
Lamb
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more IronIron +378.2%
Contains more CopperCopper +313.4%
Contains more PhosphorusPhosphorus +58%
Contains more ManganeseManganese +1059.1%
Contains more SeleniumSelenium +106.8%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +34.8%
Contains more ZincZinc +67%
~equal in Sodium ~72mg

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 60% 1099% 14% 0% 76% 410% 182% 374% 197% 2073% 0% 441% 106%
Lamb
2
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 0% 0% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +205%
Contains more Vitamin B2Vitamin B2 +611.2%
Contains more Vitamin B3Vitamin B3 +46.1%
Contains more Vitamin B5Vitamin B5 +844.4%
Contains more Vitamin B6Vitamin B6 +556.2%
Contains more Vitamin B12Vitamin B12 +550.2%
Contains more FolateFolate +3166.7%
Contains more CholineCholine +107.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Chicken liver Lamb DV% diff.
Vitamin B12 16.58µg 2.55µg 585%
Vitamin A 3296µg 0µg 366%
Folate 588µg 18µg 143%
Vitamin B2 1.778mg 0.25mg 118%
Vitamin B5 6.233mg 0.66mg 111%
Iron 8.99mg 1.88mg 89%
Cholesterol 345mg 97mg 83%
Vitamin B6 0.853mg 0.13mg 56%
Selenium 54.6µg 26.4µg 51%
Copper 0.492mg 0.119mg 41%
Saturated fat 1.563g 8.83g 33%
Fats 4.83g 20.94g 25%
Vitamin C 17.9mg 0mg 20%
Monounsaturated fat 1.249g 8.82g 19%
Vitamin B3 9.728mg 6.66mg 19%
Choline 194.4mg 93.7mg 18%
Vitamin B1 0.305mg 0.1mg 17%
Zinc 2.67mg 4.46mg 16%
Phosphorus 297mg 188mg 16%
Protein 16.92g 24.52g 15%
Manganese 0.255mg 0.022mg 10%
Calories 119kcal 294kcal 9%
Vitamin E 0.7mg 0.14mg 4%
Vitamin K 0µg 4.6µg 4%
Potassium 230mg 310mg 2%
Vitamin D 0µg 0.1µg 1%
Calcium 8mg 17mg 1%
Magnesium 19mg 23mg 1%
Polyunsaturated fat 1.306g 1.51g 1%
Carbs 0.73g 0g 0%
Net carbs 0.73g 0g N/A
Vitamin D 0IU 2IU 0%
Sodium 71mg 72mg 0%
Trans fat 0.065g N/A
Tryptophan 0.176mg 0.287mg 0%
Threonine 0.725mg 1.05mg 0%
Isoleucine 0.813mg 1.183mg 0%
Leucine 1.512mg 1.908mg 0%
Lysine 1.332mg 2.166mg 0%
Methionine 0.432mg 0.629mg 0%
Phenylalanine 0.824mg 0.998mg 0%
Valine 0.998mg 1.323mg 0%
Histidine 0.507mg 0.777mg 0%
Omega-3 - ALA 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.475g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.3%
Contains more OtherOther +29.3%
Contains more ProteinProtein +44.9%
Contains more FatsFats +333.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 30% 32%
Saturated fat: Sat. Fat 1.563 g
Monounsaturated fat: Mono. Fat 1.249 g
Polyunsaturated fat: Poly. Fat 1.306 g
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Mono. FatMonounsaturated fat +606.2%
Contains more Poly. FatPolyunsaturated fat +15.6%

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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. Chicken liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/nutrients
  2. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.