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

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How are egg whites and beef Liver raw different?

  • Beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, folate, and choline than egg whites.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2467% higher.

Egg, white, raw, fresh and Beef, variety meats and by-products, liver, raw are the varieties used in this article.

Infographic

Egg white vs Beef Liver raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 +40%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +92%
Contains more IronIron +6025%
Contains more CopperCopper +42313%
Contains more ZincZinc +13233.3%
Contains more PhosphorusPhosphorus +2480%
Contains less SodiumSodium -58.4%
Contains more ManganeseManganese +2718.2%
Contains more SeleniumSelenium +98.5%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +4625%
Contains more Vitamin B2Vitamin B2 +527.6%
Contains more Vitamin B3Vitamin B3 +12447.6%
Contains more Vitamin B5Vitamin B5 +3675.3%
Contains more Vitamin B6Vitamin B6 +21560%
Contains more Vitamin B12Vitamin B12 +65788.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +7150%
Contains more CholineCholine +30200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +23.7%
Contains more ProteinProtein +86.8%
Contains more FatsFats +2035.3%
Contains more CarbsCarbs +432.9%
Contains more OtherOther +107.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Beef Liver raw
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium 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 white Beef Liver raw DV% diff.
Vitamin B12 0.09µg 59.3µg 2467%
Copper 0.023mg 9.755mg 1081%
Vitamin A 0µg 4968µg 552%
Vitamin B2 0.439mg 2.755mg 178%
Vitamin B5 0.19mg 7.173mg 140%
Cholesterol 0mg 275mg 92%
Vitamin B6 0.005mg 1.083mg 83%
Vitamin B3 0.105mg 13.175mg 82%
Folate 4µg 290µg 72%
Iron 0.08mg 4.9mg 60%
Choline 1.1mg 333.3mg 60%
Phosphorus 15mg 387mg 53%
Selenium 20µg 39.7µg 36%
Zinc 0.03mg 4mg 36%
Protein 10.9g 20.36g 19%
Vitamin B1 0.004mg 0.189mg 15%
Manganese 0.011mg 0.31mg 13%
Vitamin D 0IU 49IU 6%
Saturated fat 0g 1.233g 6%
Vitamin D 0µg 1.2µg 6%
Fats 0.17g 3.63g 5%
Calories 52kcal 135kcal 4%
Sodium 166mg 69mg 4%
Potassium 163mg 313mg 4%
Vitamin E 0mg 0.38mg 3%
Vitamin K 0µg 3.1µg 3%
Polyunsaturated fat 0g 0.465g 3%
Magnesium 11mg 18mg 2%
Carbs 0.73g 3.89g 1%
Vitamin C 0mg 1.3mg 1%
Monounsaturated fat 0g 0.479g 1%
Net carbs 0.73g 3.89g N/A
Calcium 7mg 5mg 0%
Sugar 0.71g 0g N/A
Trans fat 0.17g N/A
Tryptophan 0.125mg 0.263mg 0%
Threonine 0.449mg 0.869mg 0%
Isoleucine 0.661mg 0.967mg 0%
Leucine 1.016mg 1.91mg 0%
Lysine 0.806mg 1.607mg 0%
Methionine 0.399mg 0.543mg 0%
Phenylalanine 0.686mg 1.084mg 0%
Valine 0.809mg 1.26mg 0%
Histidine 0.29mg 0.629mg 0%
Fructose 0.07g 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

Which food is preferable for your diet?

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

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
10%
Egg white
855%
Beef Liver raw
Minerals Daily Need Coverage Score
17%
Egg white
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 275mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 1.233g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Beef Liver raw
Beef Liver raw contains less Sodium (difference - 97mg)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $1)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw 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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.