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Luncheon meat vs. Beef Liver — In-Depth Nutrition Comparison

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Significant differences between Luncheon meat and Beef Liver

  • The amount of Vitamin B12, Copper, Vitamin A, Vitamin B2, Vitamin B5, Vitamin B3, Iron, Choline, and Folate in Beef Liver is higher than in Luncheon meat.
  • Beef Liver covers your daily Vitamin B12 needs 2902% more than Luncheon meat.
  • Luncheon meat contains less Cholesterol.

Specific food types used in this comparison are USDA Commodity, luncheon meat, canned and Beef, variety meats and by-products, liver, cooked, braised.

Infographic

Luncheon meat vs Beef 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 13% 1.5% 26% 36% 10% 59% 73% 107% 4.8% 209%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +17.3%
Contains more IronIron +574.2%
Contains more CopperCopper +47510%
Contains more ZincZinc +146.5%
Contains more PhosphorusPhosphorus +192.4%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +862.2%
~equal in Selenium ~36.1µg

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% 3.2% 0% 32% 49% 98% 37% 63% 115% 0% 0% 35%
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 6.3% 1903% 10% 36% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +218.8%
Contains more Vitamin B1Vitamin B1 +51.6%
Contains more Vitamin B2Vitamin B2 +1508%
Contains more Vitamin B3Vitamin B3 +235.4%
Contains more Vitamin B5Vitamin B5 +1059.9%
Contains more Vitamin B6Vitamin B6 +273.9%
Contains more Vitamin B12Vitamin B12 +7571.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
Contains more FatsFats +142.8%
Contains more WaterWater +12%
Contains more OtherOther +64%
Contains more ProteinProtein +66.2%
Contains more CarbsCarbs +393.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 51% 14%
Saturated Fat: Sat. Fat 3.944 g
Monounsaturated Fat: Mono. Fat 5.685 g
Polyunsaturated fat: Poly. Fat 1.565 g
57% 22% 21%
Saturated Fat: Sat. Fat 2.947 g
Monounsaturated Fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
Contains more Mono. FatMonounsaturated Fat +405.8%
Contains more Poly. FatPolyunsaturated fat +41.1%
Contains less Sat. FatSaturated Fat -25.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Luncheon meat Beef Liver Opinion
Calories 189kcal 191kcal Beef Liver
Protein 17.5g 29.08g Beef Liver
Fats 12.77g 5.26g Luncheon meat
Vitamin C 0mg 1.9mg Beef Liver
Net carbs 1.04g 5.13g Beef Liver
Carbs 1.04g 5.13g Beef Liver
Cholesterol 78mg 396mg Luncheon meat
Vitamin D 49IU Beef Liver
Magnesium 18mg 21mg Beef Liver
Calcium 5mg 6mg Beef Liver
Potassium 300mg 352mg Beef Liver
Iron 0.97mg 6.54mg Beef Liver
Copper 0.03mg 14.283mg Beef Liver
Zinc 2.15mg 5.3mg Beef Liver
Phosphorus 170mg 497mg Beef Liver
Sodium 820mg 79mg Beef Liver
Vitamin A 0IU 31714IU Beef Liver
Vitamin A 0µg 9442µg Beef Liver
Vitamin E 0.16mg 0.51mg Beef Liver
Vitamin D 1.2µg Beef Liver
Manganese 0.037mg 0.356mg Beef Liver
Selenium 38.3µg 36.1µg Luncheon meat
Vitamin B1 0.128mg 0.194mg Beef Liver
Vitamin B2 0.213mg 3.425mg Beef Liver
Vitamin B3 5.225mg 17.525mg Beef Liver
Vitamin B5 0.613mg 7.11mg Beef Liver
Vitamin B6 0.272mg 1.017mg Beef Liver
Vitamin B12 0.92µg 70.58µg Beef Liver
Vitamin K 0µg 3.3µg Beef Liver
Folate 0µg 253µg Beef Liver
Trans Fat 0.365g Luncheon meat
Choline 63.9mg 426mg Beef Liver
Saturated Fat 3.944g 2.947g Beef Liver
Monounsaturated Fat 5.685g 1.124g Luncheon meat
Polyunsaturated fat 1.565g 1.109g Luncheon meat
Tryptophan 0.368mg Beef Liver
Threonine 1.215mg Beef Liver
Isoleucine 1.352mg Beef Liver
Leucine 2.67mg Beef Liver
Lysine 2.247mg Beef Liver
Methionine 0.759mg Beef Liver
Phenylalanine 1.515mg Beef Liver
Valine 1.761mg Beef Liver
Histidine 0.879mg Beef Liver
Omega-3 - ALA 0.017g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g Beef Liver
Omega-6 - Eicosadienoic acid 0.055g 0.011g Luncheon meat
Omega-6 - Linoleic acid 0.659g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Luncheon meat Beef 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
33%
Luncheon meat
1003%
Beef Liver
Minerals Daily Need Coverage Score
54%
Luncheon meat
567%
Beef Liver

Comparison summary

Which food is lower in Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 318mg)
Which food contains less Sodium?
Beef Liver
Beef Liver contains less Sodium (difference - 741mg)
Which food is lower in Saturated Fat?
Beef Liver
Beef Liver is lower in Saturated Fat (difference - 0.997g)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.