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

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How are endive and beef Liver raw different?

  • Endive is richer in vitamin K, while beef Liver raw is higher in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, and selenium.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than endive.
  • Endive contains 75 times more vitamin K than beef Liver raw. Endive contains 231µg of vitamin K, while beef Liver raw contains 3.1µg.

Endive, raw and Beef, variety meats and by-products, liver, raw types were used in this article.

Infographic

Endive 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.
Endive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
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 +940%
Contains less SodiumSodium -68.1%
Contains more ManganeseManganese +35.5%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +490.4%
Contains more CopperCopper +9753.5%
Contains more ZincZinc +406.3%
Contains more PhosphorusPhosphorus +1282.1%
Contains more SeleniumSelenium +19750%
~equal in Potassium ~313mg

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.
Endive
3
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +15.8%
Contains more Vitamin KVitamin K +7351.6%
Contains more Vitamin AVitamin A +4500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +136.3%
Contains more Vitamin B2Vitamin B2 +3573.3%
Contains more Vitamin B3Vitamin B3 +3193.8%
Contains more Vitamin B5Vitamin B5 +697%
Contains more Vitamin B6Vitamin B6 +5315%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +104.2%
Contains more CholineCholine +1883.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 +32.5%
Contains more ProteinProtein +1528.8%
Contains more FatsFats +1715%
Contains more CarbsCarbs +16.1%
~equal in Other ~1.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 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 less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +11875%
Contains more Poly. FatPolyunsaturated fat +434.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Endive Beef Liver raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar 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 Endive Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.099mg 9.755mg 1073%
Vitamin A 108µg 4968µg 540%
Vitamin B2 0.075mg 2.755mg 206%
Vitamin K 231µg 3.1µg 190%
Vitamin B5 0.9mg 7.173mg 125%
Cholesterol 0mg 275mg 92%
Vitamin B6 0.02mg 1.083mg 82%
Vitamin B3 0.4mg 13.175mg 80%
Selenium 0.2µg 39.7µg 72%
Choline 16.8mg 333.3mg 58%
Iron 0.83mg 4.9mg 51%
Phosphorus 28mg 387mg 51%
Protein 1.25g 20.36g 38%
Folate 142µg 290µg 37%
Zinc 0.79mg 4mg 29%
Fiber 3.1g 0g 12%
Vitamin B1 0.08mg 0.189mg 9%
Vitamin D 0µg 1.2µg 6%
Calories 17kcal 135kcal 6%
Vitamin C 6.5mg 1.3mg 6%
Vitamin D 0IU 49IU 6%
Manganese 0.42mg 0.31mg 5%
Calcium 52mg 5mg 5%
Fats 0.2g 3.63g 5%
Saturated fat 0.048g 1.233g 5%
Polyunsaturated fat 0.087g 0.465g 3%
Sodium 22mg 69mg 2%
Monounsaturated fat 0.004g 0.479g 1%
Magnesium 15mg 18mg 1%
Carbs 3.35g 3.89g 0%
Net carbs 0.25g 3.89g N/A
Potassium 314mg 313mg 0%
Sugar 0.25g 0g N/A
Vitamin E 0.44mg 0.38mg 0%
Trans fat 0g 0.17g N/A
Tryptophan 0.005mg 0.263mg 0%
Threonine 0.05mg 0.869mg 0%
Isoleucine 0.072mg 0.967mg 0%
Leucine 0.098mg 1.91mg 0%
Lysine 0.063mg 1.607mg 0%
Methionine 0.014mg 0.543mg 0%
Phenylalanine 0.053mg 1.084mg 0%
Valine 0.063mg 1.26mg 0%
Histidine 0.023mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive 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
66%
Endive
855%
Beef Liver raw
Minerals Daily Need Coverage Score
21%
Endive
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Endive
Endive is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 1.185g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 0.25g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 45)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $0.4)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.