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Lamb leg vs. Liver — In-Depth Nutrition Comparison

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Important differences between lamb leg and liver

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, folate, and vitamin B6 than lamb leg.
  • Liver's daily need coverage for vitamin B12 is 674% more.
  • Lamb leg contains less cholesterol.

The food varieties used in the comparison are Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Lamb leg 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 22% 62% 38% 91% 73% 7.3% 2.6% 113%
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 MagnesiumMagnesium +64.3%
Contains more PotassiumPotassium +66%
Contains more CalciumCalcium +11.1%
Contains more IronIron +979.5%
Contains more CopperCopper +461.1%
Contains more ZincZinc +102.4%
Contains more PhosphorusPhosphorus +41.8%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +1400%
Contains more SeleniumSelenium +226.1%

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% 4.2% 0% 33% 53% 117% 41% 35% 313% 0% 14% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +98.5%
Contains more Vitamin B2Vitamin B2 +854.8%
Contains more Vitamin B3Vitamin B3 +34.7%
Contains more Vitamin B5Vitamin B5 +591.9%
Contains more Vitamin B6Vitamin B6 +280%
Contains more Vitamin B12Vitamin B12 +646.8%
Contains more FolateFolate +757.9%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 17% 64%
Protein: 17.91 g
Fats: 17.07 g
Carbs: 0 g
Water: 64.32 g
Other: 0.7 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 +288%
Contains more ProteinProtein +45.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +114.3%
~equal in Water ~64.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 44% 9%
Saturated fat: Sat. Fat 7.43 g
Monounsaturated fat: Mono. Fat 7 g
Polyunsaturated fat: Poly. Fat 1.35 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 +1011.1%
Contains more Poly. FatPolyunsaturated fat +28.6%
Contains less Sat. FatSaturated fat -81%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lamb leg Liver DV% diff.
Vitamin B12 2.5µg 18.67µg 674%
Vitamin A 0µg 5405µg 601%
Iron 1.66mg 17.92mg 203%
Vitamin B2 0.23mg 2.196mg 151%
Cholesterol 69mg 355mg 95%
Selenium 20.7µg 67.5µg 85%
Vitamin B5 0.69mg 4.774mg 82%
Copper 0.113mg 0.634mg 58%
Folate 19µg 163µg 36%
Vitamin B6 0.15mg 0.57mg 32%
Zinc 3.32mg 6.72mg 31%
Saturated fat 7.43g 1.41g 27%
Vitamin C 0mg 23.6mg 26%
Fats 17.07g 4.4g 19%
Monounsaturated fat 7g 0.63g 16%
Protein 17.91g 26.02g 16%
Vitamin B3 6.26mg 8.435mg 14%
Manganese 0.02mg 0.3mg 12%
Vitamin B1 0.13mg 0.258mg 11%
Phosphorus 170mg 241mg 10%
Calories 230kcal 165kcal 3%
Potassium 249mg 150mg 3%
Magnesium 23mg 14mg 2%
Polyunsaturated fat 1.35g 1.05g 2%
Vitamin E 0.21mg 1%
Carbs 0g 3.76g 1%
Net carbs 0g 3.76g N/A
Calcium 9mg 10mg 0%
Sodium 56mg 49mg 0%
Tryptophan 0.209mg 0.366mg 0%
Threonine 0.767mg 1.107mg 0%
Isoleucine 0.864mg 1.32mg 0%
Leucine 1.393mg 2.319mg 0%
Lysine 1.582mg 2.007mg 0%
Methionine 0.46mg 0.645mg 0%
Phenylalanine 0.729mg 1.274mg 0%
Valine 0.967mg 1.607mg 0%
Histidine 0.567mg 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb leg 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
47%
Lamb leg
422%
Liver
Minerals Daily Need Coverage Score
43%
Lamb leg
161%
Liver

Comparison summary

Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Liver
Liver is lower in Saturated fat (difference - 6.02g)
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 Cholesterol?
Lamb leg
Lamb leg is lower in Cholesterol (difference - 286mg)
Which food is cheaper?
Lamb leg
Lamb leg is cheaper (difference - $0.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Lamb leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174311/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.