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  6. Egg vs. Beef Liver

Egg vs. Beef Liver — In-Depth Nutrition Comparison

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A recap on differences between eggs and beef Liver

  • Beef Liver is higher than eggs in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, iron, folate, and phosphorus.
  • Beef Liver covers your daily vitamin B12 needs 2895% more than eggs.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Beef, variety meats and by-products, liver, cooked, braised.

Infographic

Egg vs Beef 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.
Egg
Egg
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Contains more CalciumCalcium +733.3%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +179.4%
Contains more IronIron +449.6%
Contains more CopperCopper +614.2%
Contains more ZincZinc +404.8%
Contains more PhosphorusPhosphorus +189%
Contains less SodiumSodium -36.3%
Contains more ManganeseManganese +1269.2%
Contains more SeleniumSelenium +17.2%

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.
Egg
Egg
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
Contains more Vitamin EVitamin E +102%
Contains more Vitamin DVitamin D +83.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6236.9%
Contains more Vitamin B1Vitamin B1 +193.9%
Contains more Vitamin B2Vitamin B2 +567.6%
Contains more Vitamin B3Vitamin B3 +27282.8%
Contains more Vitamin B5Vitamin B5 +408.6%
Contains more Vitamin B6Vitamin B6 +740.5%
Contains more Vitamin B12Vitamin B12 +6258.6%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +475%
Contains more CholineCholine +45%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
Contains more FatsFats +101.7%
Contains more WaterWater +26.9%
Contains more ProteinProtein +131.2%
Contains more CarbsCarbs +358%
Contains more OtherOther +60.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
57% 22% 21%
Saturated fat: Sat. Fat 2.947 g
Monounsaturated fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
Contains more Mono. FatMonounsaturated fat +262.7%
Contains more Poly. FatPolyunsaturated fat +27.5%
~equal in Saturated fat ~2.947g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Beef Liver
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Egg Beef Liver DV% diff.
Vitamin B12 1.11µg 70.58µg 2895%
Copper 2mg 14.283mg 1365%
Vitamin A 149µg 9442µg 1033%
Vitamin B2 0.513mg 3.425mg 224%
Vitamin B5 1.398mg 7.11mg 114%
Vitamin B3 0.064mg 17.525mg 109%
Vitamin B6 0.121mg 1.017mg 69%
Iron 1.19mg 6.54mg 67%
Folate 44µg 253µg 52%
Phosphorus 172mg 497mg 46%
Zinc 1.05mg 5.3mg 39%
Protein 12.58g 29.08g 33%
Choline 293.8mg 426mg 24%
Manganese 0.026mg 0.356mg 14%
Vitamin B1 0.066mg 0.194mg 11%
Selenium 30.8µg 36.1µg 10%
Cholesterol 373mg 396mg 8%
Fats 10.61g 5.26g 8%
Monounsaturated fat 4.077g 1.124g 7%
Potassium 126mg 352mg 7%
Vitamin D 2.2µg 1.2µg 5%
Vitamin D 87IU 49IU 5%
Calcium 50mg 6mg 4%
Vitamin E 1.03mg 0.51mg 3%
Magnesium 10mg 21mg 3%
Vitamin K 0.3µg 3.3µg 3%
Polyunsaturated fat 1.414g 1.109g 2%
Calories 155kcal 191kcal 2%
Vitamin C 0mg 1.9mg 2%
Sodium 124mg 79mg 2%
Carbs 1.12g 5.13g 1%
Saturated fat 3.267g 2.947g 1%
Net carbs 1.12g 5.13g N/A
Sugar 1.12g 0g N/A
Trans fat 0.365g N/A
Tryptophan 0.153mg 0.368mg 0%
Threonine 0.604mg 1.215mg 0%
Isoleucine 0.686mg 1.352mg 0%
Leucine 1.075mg 2.67mg 0%
Lysine 0.904mg 2.247mg 0%
Methionine 0.392mg 0.759mg 0%
Phenylalanine 0.668mg 1.515mg 0%
Valine 0.767mg 1.761mg 0%
Histidine 0.298mg 0.879mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A
Omega-3 - ALA 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.659g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Beef Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
53%
Egg
1097%
Beef Liver
Minerals Daily Need Coverage Score
103%
Egg
567%
Beef Liver

Comparison summary

Which food is lower in Cholesterol?
Egg
Egg is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Beef Liver
Beef Liver is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Beef Liver
Beef Liver contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Beef Liver
Beef Liver is lower in Saturated fat (difference - 0.32g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver
Beef Liver is cheaper (difference - $1)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.