Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Mashed potato
  5. Compare
  6. Mashed potato vs. Beef Liver raw

Mashed potato vs. Beef Liver raw — In-Depth Nutrition Comparison

Compare

The main differences between mashed potato and beef Liver raw

  • Beef Liver raw is richer than mashed potato in vitamin B12, copper, vitamin A, vitamin B2, vitamin B3, vitamin B6, selenium, folate, and choline.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2468% higher.

Food types used in this article are Fast foods, potato, mashed and Beef, variety meats, and by-products, liver, raw.

Infographic

Mashed potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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 +260%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +1480.6%
Contains more CopperCopper +27771.4%
Contains more ZincZinc +1718.2%
Contains more PhosphorusPhosphorus +555.9%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +216.3%
Contains more SeleniumSelenium +4862.5%
~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.
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin KVitamin K +90.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11453.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1160%
Contains more Vitamin B2Vitamin B2 +18266.7%
Contains more Vitamin B3Vitamin B3 +1119.9%
Contains more Vitamin B6Vitamin B6 +802.5%
Contains more Vitamin B12Vitamin B12 +84614.3%
Contains more FolateFolate +3122.2%
Contains more CholineCholine +2387.3%
~equal in Vitamin E ~0.38mg

All nutrients comparison - raw data values

Nutrient Mashed potato Beef Liver raw DV% diff.
Vitamin B12 0.07µg 59.3µg 2468%
Copper 0.035mg 9.755mg 1080%
Vitamin A 43µg 4968µg 547%
Vitamin B2 0.015mg 2.755mg 211%
Vitamin B5 7.173mg 143%
Cholesterol 0mg 275mg 92%
Vitamin B3 1.08mg 13.175mg 76%
Vitamin B6 0.12mg 1.083mg 74%
Selenium 0.8µg 39.7µg 71%
Folate 9µg 290µg 70%
Choline 13.4mg 333.3mg 58%
Iron 0.31mg 4.9mg 57%
Phosphorus 59mg 387mg 47%
Protein 1.65g 20.36g 37%
Zinc 0.22mg 4mg 34%
Vitamin B1 0.015mg 0.189mg 15%
Sodium 306mg 69mg 10%
Manganese 0.098mg 0.31mg 9%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Polyunsaturated fat 1.342g 0.465g 6%
Starch 12.1g 5%
Fiber 1.3g 0g 5%
Carbs 14.65g 3.89g 4%
Saturated fat 0.577g 1.233g 3%
Vitamin K 5.9µg 3.1µg 2%
Calories 89kcal 135kcal 2%
Potassium 286mg 313mg 1%
Calcium 18mg 5mg 1%
Magnesium 15mg 18mg 1%
Vitamin C 0mg 1.3mg 1%
Monounsaturated fat 0.72g 0.479g 1%
Fats 2.82g 3.63g 1%
Net carbs 13.35g 3.89g N/A
Sugar 0.5g 0g N/A
Vitamin E 0.42mg 0.38mg 0%
Trans fat 0.105g 0.17g N/A
Tryptophan 0.263mg 0%
Threonine 0.869mg 0%
Isoleucine 0.967mg 0%
Leucine 1.91mg 0%
Lysine 1.607mg 0%
Methionine 0.543mg 0%
Phenylalanine 1.084mg 0%
Valine 1.26mg 0%
Histidine 0.629mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g 0.007g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.01g N/A
Omega-6 - Linoleic acid 1.146g 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 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 CarbsCarbs +276.6%
Contains more WaterWater +12.4%
Contains more ProteinProtein +1133.9%
Contains more FatsFats +28.7%
~equal in Other ~1.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 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 -53.2%
Contains more Mono. FatMonounsaturated fat +50.3%
Contains more Poly. FatPolyunsaturated fat +188.6%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.