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Egg vs. Liver — In-Depth Nutrition Comparison

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Significant differences between eggs and liver

  • Eggs have more copper; however, liver is richer in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, vitamin B3, zinc, and vitamin B6.
  • Liver covers your daily vitamin B12 needs 732% more than eggs.
  • Liver has 3 times less copper than eggs. Eggs have 2mg of copper, while liver has 0.634mg.

Specific food types used in this comparison are Egg, whole, cooked, hard-boiled and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Egg vs Liver 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.
Egg
Egg
2
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%
Liver
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more CalciumCalcium +400%
Contains more CopperCopper +215.5%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +19%
Contains more IronIron +1405.9%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +40.1%
Contains less SodiumSodium -60.5%
Contains more ManganeseManganese +1053.8%
Contains more SeleniumSelenium +119.2%

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
4
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%
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3527.5%
Contains more Vitamin B1Vitamin B1 +290.9%
Contains more Vitamin B2Vitamin B2 +328.1%
Contains more Vitamin B3Vitamin B3 +13079.7%
Contains more Vitamin B5Vitamin B5 +241.5%
Contains more Vitamin B6Vitamin B6 +371.1%
Contains more Vitamin B12Vitamin B12 +1582%
Contains more FolateFolate +270.5%

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
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more FatsFats +141.1%
Contains more WaterWater +16%
Contains more ProteinProtein +106.8%
Contains more CarbsCarbs +235.7%
Contains more OtherOther +40.2%

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
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +547.1%
Contains more Poly. FatPolyunsaturated fat +34.7%
Contains less Sat. FatSaturated fat -56.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Liver DV% diff.
Vitamin B12 1.11µg 18.67µg 732%
Vitamin A 149µg 5405µg 584%
Iron 1.19mg 17.92mg 209%
Copper 2mg 0.634mg 152%
Vitamin B2 0.513mg 2.196mg 129%
Vitamin B5 1.398mg 4.774mg 68%
Selenium 30.8µg 67.5µg 67%
Choline 293.8mg 53%
Vitamin B3 0.064mg 8.435mg 52%
Zinc 1.05mg 6.72mg 52%
Vitamin B6 0.121mg 0.57mg 35%
Folate 44µg 163µg 30%
Protein 12.58g 26.02g 27%
Vitamin C 0mg 23.6mg 26%
Vitamin B1 0.066mg 0.258mg 16%
Manganese 0.026mg 0.3mg 12%
Vitamin D 87IU 11%
Vitamin D 2.2µg 11%
Phosphorus 172mg 241mg 10%
Fats 10.61g 4.4g 10%
Monounsaturated fat 4.077g 0.63g 9%
Saturated fat 3.267g 1.41g 8%
Vitamin E 1.03mg 7%
Cholesterol 373mg 355mg 6%
Calcium 50mg 10mg 4%
Sodium 124mg 49mg 3%
Polyunsaturated fat 1.414g 1.05g 2%
Calories 155kcal 165kcal 1%
Potassium 126mg 150mg 1%
Magnesium 10mg 14mg 1%
Carbs 1.12g 3.76g 1%
Net carbs 1.12g 3.76g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.366mg 0%
Threonine 0.604mg 1.107mg 0%
Isoleucine 0.686mg 1.32mg 0%
Leucine 1.075mg 2.319mg 0%
Lysine 0.904mg 2.007mg 0%
Methionine 0.392mg 0.645mg 0%
Phenylalanine 0.668mg 1.274mg 0%
Valine 0.767mg 1.607mg 0%
Histidine 0.298mg 0.708mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Which food is preferable for your diet?

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

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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
422%
Liver
Minerals Daily Need Coverage Score
103%
Egg
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Liver
Liver is lower in Cholesterol (difference - 18mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 75mg)
Which food is lower in Saturated fat?
Liver
Liver is lower in Saturated fat (difference - 1.857g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.7)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.