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Lamb vs. Liver — In-Depth Nutrition Comparison

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Summary of differences between lamb and liver

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, and folate in liver is higher than in lamb.
  • Liver covers your daily need for vitamin B12, 672% more than lamb.
  • Lamb contains 6 times more saturated fat than liver. While lamb contains 8.83g of saturated fat, liver contains only 1.41g.

These are the specific foods used in this comparison Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Lamb vs Liver 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.
Lamb
Lamb
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Liver
Liver
7
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 CalciumCalcium +70%
Contains more PotassiumPotassium +106.7%
Contains more IronIron +853.2%
Contains more CopperCopper +432.8%
Contains more ZincZinc +50.7%
Contains more PhosphorusPhosphorus +28.2%
Contains less SodiumSodium -31.9%
Contains more ManganeseManganese +1263.6%
Contains more SeleniumSelenium +155.7%

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.
Lamb
Lamb
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
Liver
Liver
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +158%
Contains more Vitamin B2Vitamin B2 +778.4%
Contains more Vitamin B3Vitamin B3 +26.7%
Contains more Vitamin B5Vitamin B5 +623.3%
Contains more Vitamin B6Vitamin B6 +338.5%
Contains more Vitamin B12Vitamin B12 +632.2%
Contains more FolateFolate +805.6%

All nutrients comparison - raw data values

Nutrient Lamb Liver DV% diff.
Vitamin B12 2.55µg 18.67µg 672%
Vitamin A 0µg 5405µg 601%
Iron 1.88mg 17.92mg 201%
Vitamin B2 0.25mg 2.196mg 150%
Cholesterol 97mg 355mg 86%
Vitamin B5 0.66mg 4.774mg 82%
Selenium 26.4µg 67.5µg 75%
Copper 0.119mg 0.634mg 57%
Folate 18µg 163µg 36%
Vitamin B6 0.13mg 0.57mg 34%
Saturated fat 8.83g 1.41g 34%
Vitamin C 0mg 23.6mg 26%
Fats 20.94g 4.4g 25%
Zinc 4.46mg 6.72mg 21%
Monounsaturated fat 8.82g 0.63g 20%
Choline 93.7mg 17%
Vitamin B1 0.1mg 0.258mg 13%
Manganese 0.022mg 0.3mg 12%
Vitamin B3 6.66mg 8.435mg 11%
Phosphorus 188mg 241mg 8%
Calories 294kcal 165kcal 6%
Potassium 310mg 150mg 5%
Vitamin K 4.6µg 4%
Protein 24.52g 26.02g 3%
Polyunsaturated fat 1.51g 1.05g 3%
Magnesium 23mg 14mg 2%
Carbs 0g 3.76g 1%
Vitamin D 0.1µg 1%
Calcium 17mg 10mg 1%
Sodium 72mg 49mg 1%
Vitamin E 0.14mg 1%
Protein per 100 calories 8.3g 16g N/A
Calories per 10 g protein 120kcal 63kcal N/A
Weight per 100 calories 34g 61g N/A
Unsaturated / Saturated Fat ratio 1.2 1.2 N/A
Net carbs 0g 3.76g N/A
Vitamin D* 2 IU 0%
Tryptophan 0.287mg 0.366mg 0%
Threonine 1.05mg 1.107mg 0%
Isoleucine 1.183mg 1.32mg 0%
Leucine 1.908mg 2.319mg 0%
Lysine 2.166mg 2.007mg 0%
Methionine 0.629mg 0.645mg 0%
Phenylalanine 0.998mg 1.274mg 0%
Valine 1.323mg 1.607mg 0%
Histidine 0.777mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
1
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Liver
Liver
4
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 +375.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.7%
Contains more OtherOther +82.9%
~equal in Protein ~26.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Liver
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 +1300%
Contains more Poly. FatPolyunsaturated fat +43.8%
Contains less Sat. FatSaturated fat -84%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.