Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Coconut
  5. Compare
  6. Coconut vs. Beef Liver raw

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

Compare

How are coconut and beef Liver raw different?

  • Beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, and folate than coconut.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2471% higher.
  • Coconut contains 24 times more saturated fat than beef Liver raw. While coconut contains 29.698g of saturated fat, beef Liver raw contains only 1.233g.

Nuts, coconut meat, raw and Beef, variety meats, and by-products, liver, raw are the varieties used in this article.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +13.7%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +383.9%
Contains more IronIron +101.6%
Contains more CopperCopper +2142.5%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +242.5%
Contains more SeleniumSelenium +293.1%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +153.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +186.4%
Contains more Vitamin B2Vitamin B2 +13675%
Contains more Vitamin B3Vitamin B3 +2339.8%
Contains more Vitamin B5Vitamin B5 +2291%
Contains more Vitamin B6Vitamin B6 +1905.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1450%
Contains more FolateFolate +1015.4%
Contains more CholineCholine +2654.5%

All nutrients comparison - raw data values

Nutrient Coconut Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.435mg 9.755mg 1036%
Vitamin A 0µg 4968µg 552%
Vitamin B2 0.02mg 2.755mg 210%
Vitamin B5 0.3mg 7.173mg 137%
Saturated fat 29.698g 1.233g 129%
Cholesterol 0mg 275mg 92%
Vitamin B6 0.054mg 1.083mg 79%
Vitamin B3 0.54mg 13.175mg 79%
Folate 26µg 290µg 66%
Choline 12.1mg 333.3mg 58%
Selenium 10.1µg 39.7µg 54%
Manganese 1.5mg 0.31mg 52%
Fats 33.49g 3.63g 46%
Phosphorus 113mg 387mg 39%
Fiber 9g 0g 36%
Protein 3.33g 20.36g 34%
Iron 2.43mg 4.9mg 31%
Zinc 1.1mg 4mg 26%
Calories 354kcal 135kcal 11%
Vitamin B1 0.066mg 0.189mg 10%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Carbs 15.23g 3.89g 4%
Magnesium 32mg 18mg 3%
Vitamin C 3.3mg 1.3mg 2%
Vitamin K 0.2µg 3.1µg 2%
Monounsaturated fat 1.425g 0.479g 2%
Sodium 20mg 69mg 2%
Calcium 14mg 5mg 1%
Potassium 356mg 313mg 1%
Vitamin E 0.24mg 0.38mg 1%
Polyunsaturated fat 0.366g 0.465g 1%
Net carbs 6.23g 3.89g N/A
Sugar 6.23g 0g N/A
Trans fat 0.17g N/A
Tryptophan 0.039mg 0.263mg 0%
Threonine 0.121mg 0.869mg 0%
Isoleucine 0.131mg 0.967mg 0%
Leucine 0.247mg 1.91mg 0%
Lysine 0.147mg 1.607mg 0%
Methionine 0.062mg 0.543mg 0%
Phenylalanine 0.169mg 1.084mg 0%
Valine 0.202mg 1.26mg 0%
Histidine 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 FatsFats +822.6%
Contains more CarbsCarbs +291.5%
Contains more ProteinProtein +511.4%
Contains more WaterWater +50.7%
Contains more OtherOther +36.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 more Mono. FatMonounsaturated fat +197.5%
Contains less Sat. FatSaturated fat -95.8%
Contains more Poly. FatPolyunsaturated fat +27%

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.