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  6. Egg vs. Beef Liver raw

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

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The main differences between eggs and beef Liver raw

  • Beef Liver raw is richer than eggs in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, folate, and iron.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2425% higher.

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

Infographic

Egg 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.
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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more CalciumCalcium +900%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +148.4%
Contains more IronIron +311.8%
Contains more CopperCopper +387.8%
Contains more ZincZinc +281%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +1092.3%
Contains more SeleniumSelenium +28.9%

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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin EVitamin E +171.1%
Contains more Vitamin DVitamin D +83.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3234.2%
Contains more Vitamin B1Vitamin B1 +186.4%
Contains more Vitamin B2Vitamin B2 +437%
Contains more Vitamin B3Vitamin B3 +20485.9%
Contains more Vitamin B5Vitamin B5 +413.1%
Contains more Vitamin B6Vitamin B6 +795%
Contains more Vitamin B12Vitamin B12 +5242.3%
Contains more Vitamin KVitamin K +933.3%
Contains more FolateFolate +559.1%
Contains more CholineCholine +13.4%

All nutrients comparison - raw data values

Nutrient Egg Beef Liver raw DV% diff.
Vitamin B12 1.11µg 59.3µg 2425%
Copper 2mg 9.755mg 862%
Vitamin A 149µg 4968µg 535%
Vitamin B2 0.513mg 2.755mg 172%
Vitamin B5 1.398mg 7.173mg 116%
Vitamin B3 0.064mg 13.175mg 82%
Vitamin B6 0.121mg 1.083mg 74%
Folate 44µg 290µg 62%
Iron 1.19mg 4.9mg 46%
Cholesterol 373mg 275mg 33%
Phosphorus 172mg 387mg 31%
Zinc 1.05mg 4mg 27%
Selenium 30.8µg 39.7µg 16%
Protein 12.58g 20.36g 16%
Manganese 0.026mg 0.31mg 12%
Fats 10.61g 3.63g 11%
Vitamin B1 0.066mg 0.189mg 10%
Monounsaturated fat 4.077g 0.479g 9%
Saturated fat 3.267g 1.233g 9%
Choline 293.8mg 333.3mg 7%
Polyunsaturated fat 1.414g 0.465g 6%
Potassium 126mg 313mg 6%
Vitamin D 2.2µg 1.2µg 5%
Vitamin D 87IU 49IU 5%
Calcium 50mg 5mg 5%
Vitamin E 1.03mg 0.38mg 4%
Sodium 124mg 69mg 2%
Magnesium 10mg 18mg 2%
Vitamin K 0.3µg 3.1µg 2%
Calories 155kcal 135kcal 1%
Carbs 1.12g 3.89g 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 1.12g 3.89g N/A
Sugar 1.12g 0g N/A
Trans fat 0.17g N/A
Tryptophan 0.153mg 0.263mg 0%
Threonine 0.604mg 0.869mg 0%
Isoleucine 0.686mg 0.967mg 0%
Leucine 1.075mg 1.91mg 0%
Lysine 0.904mg 1.607mg 0%
Methionine 0.392mg 0.543mg 0%
Phenylalanine 0.668mg 1.084mg 0%
Valine 0.767mg 1.26mg 0%
Histidine 0.298mg 0.629mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A
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
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
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 +192.3%
Contains more ProteinProtein +61.8%
Contains more CarbsCarbs +247.3%
Contains more OtherOther +22.4%
~equal in Water ~70.81g

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 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated fat +751.1%
Contains more Poly. FatPolyunsaturated fat +204.1%
Contains less Sat. FatSaturated fat -62.3%

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 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.