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Marinara sauce vs. Liver — In-Depth Nutrition Comparison

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What are the differences between marinara sauce and liver?

  • Liver is richer than marinara sauce in vitamin B12, vitamin A, iron, vitamin B2, selenium, copper, zinc, folate, and vitamin B6.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • The amount of cholesterol in marinara sauce is lower.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Pork, fresh, variety meats, and by-products, liver, cooked, braised types in this article.

Infographic

Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Liver
6
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 +28.6%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +112.7%
Contains less SodiumSodium -38.8%
Contains more IronIron +2197.4%
Contains more CopperCopper +682.7%
Contains more ZincZinc +3260%
Contains more PhosphorusPhosphorus +608.8%
Contains more ManganeseManganese +119%
Contains more SeleniumSelenium +6036.4%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Liver
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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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1080%
Contains more Vitamin AVitamin A +16278.8%
Contains more Vitamin B1Vitamin B1 +975%
Contains more Vitamin B2Vitamin B2 +3500%
Contains more Vitamin B3Vitamin B3 +115.3%
Contains more Vitamin B6Vitamin B6 +229.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1153.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 33µg 5405µg 597%
Iron 0.78mg 17.92mg 214%
Vitamin B2 0.061mg 2.196mg 164%
Selenium 1.1µg 67.5µg 121%
Cholesterol 2mg 355mg 118%
Vitamin B5 4.774mg 95%
Copper 0.081mg 0.634mg 61%
Zinc 0.2mg 6.72mg 59%
Protein 1.41g 26.02g 49%
Folate 13µg 163µg 38%
Vitamin B6 0.173mg 0.57mg 31%
Phosphorus 34mg 241mg 30%
Vitamin B3 3.917mg 8.435mg 28%
Vitamin C 2mg 23.6mg 24%
Vitamin B1 0.024mg 0.258mg 20%
Vitamin E 2.4mg 16%
Vitamin K 13.9µg 12%
Manganese 0.137mg 0.3mg 7%
Fiber 1.8g 0g 7%
Saturated fat 0.17g 1.41g 6%
Calories 51kcal 165kcal 6%
Potassium 319mg 150mg 5%
Fats 1.48g 4.4g 4%
Polyunsaturated fat 0.508g 1.05g 4%
Calcium 27mg 10mg 2%
Choline 13.7mg 2%
Sodium 30mg 49mg 1%
Magnesium 18mg 14mg 1%
Carbs 8.06g 3.76g 1%
Monounsaturated fat 0.377g 0.63g 1%
Net carbs 6.26g 3.76g N/A
Sugar 5.5g N/A
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Liver
2
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 CarbsCarbs +114.4%
Contains more WaterWater +35.9%
Contains more ProteinProtein +1745.4%
Contains more FatsFats +197.3%
~equal in Other ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Liver
2
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 less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +67.1%
Contains more Poly. FatPolyunsaturated fat +106.7%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.