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Chinese broccoli vs. Beef Liver raw — In-Depth Nutrition Comparison

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The main differences between chinese broccoli and beef Liver raw

  • Chinese broccoli is richer in vitamin K, yet beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and selenium.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2471% higher.
  • Chinese broccoli contains 27 times more vitamin K than beef Liver raw. Chinese broccoli contains 84.8µg of vitamin K, while beef Liver raw contains 3.1µg.

Food types used in this article are Broccoli, chinese, cooked and Beef, variety meats, and by-products, liver, raw.

Infographic

Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 +1900%
Contains less SodiumSodium -89.9%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +775%
Contains more CopperCopper +15891.8%
Contains more ZincZinc +925.6%
Contains more PhosphorusPhosphorus +843.9%
Contains more ManganeseManganese +17.4%
Contains more SeleniumSelenium +2953.8%
~equal in Magnesium ~18mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +2069.2%
Contains more Vitamin EVitamin E +26.3%
Contains more Vitamin KVitamin K +2635.5%
Contains more Vitamin AVitamin A +5958.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +98.9%
Contains more Vitamin B2Vitamin B2 +1787%
Contains more Vitamin B3Vitamin B3 +2914.9%
Contains more Vitamin B5Vitamin B5 +4411.3%
Contains more Vitamin B6Vitamin B6 +1447.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +192.9%
Contains more CholineCholine +1217.4%

All nutrients comparison - raw data values

Nutrient Chinese broccoli Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.061mg 9.755mg 1077%
Vitamin A 82µg 4968µg 543%
Vitamin B2 0.146mg 2.755mg 201%
Vitamin B5 0.159mg 7.173mg 140%
Cholesterol 0mg 275mg 92%
Vitamin B3 0.437mg 13.175mg 80%
Vitamin B6 0.07mg 1.083mg 78%
Selenium 1.3µg 39.7µg 70%
Vitamin K 84.8µg 3.1µg 68%
Choline 25.3mg 333.3mg 56%
Iron 0.56mg 4.9mg 54%
Phosphorus 41mg 387mg 49%
Folate 99µg 290µg 48%
Protein 1.14g 20.36g 38%
Zinc 0.39mg 4mg 33%
Vitamin C 28.2mg 1.3mg 30%
Calcium 100mg 5mg 10%
Fiber 2.5g 0g 10%
Vitamin B1 0.095mg 0.189mg 8%
Calories 22kcal 135kcal 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Saturated fat 0.11g 1.233g 5%
Fats 0.72g 3.63g 4%
Sodium 7mg 69mg 3%
Manganese 0.264mg 0.31mg 2%
Potassium 261mg 313mg 2%
Monounsaturated fat 0.05g 0.479g 1%
Polyunsaturated fat 0.33g 0.465g 1%
Vitamin E 0.48mg 0.38mg 1%
Net carbs 1.31g 3.89g N/A
Carbs 3.81g 3.89g 0%
Magnesium 18mg 18mg 0%
Sugar 0.84g 0g N/A
Trans fat 0g 0.17g N/A
Tryptophan 0.263mg 0%
Threonine 0.869mg 0%
Isoleucine 0.967mg 0%
Leucine 1.91mg 0%
Lysine 1.607mg 0%
Methionine 0.543mg 0%
Phenylalanine 1.084mg 0%
Valine 1.26mg 0%
Histidine 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 WaterWater +32.1%
Contains more ProteinProtein +1686%
Contains more FatsFats +404.2%
Contains more OtherOther +65.8%
~equal in Carbs ~3.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 -91.1%
Contains more Mono. FatMonounsaturated fat +858%
Contains more Poly. FatPolyunsaturated fat +40.9%

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.