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  6. Olive vs. Beef Liver raw

Olive vs. Beef Liver raw — In-Depth Nutrition Comparison

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How are olive and beef Liver raw different?

  • Beef Liver raw is higher than olive in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, folate, and selenium.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than olive.

Olives, ripe, canned (small-extra large) and Beef, variety meats and by-products, liver, raw types were used in this article.

Infographic

Olive 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.
Olive
Olive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 +1660%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +3812.5%
Contains more IronIron +48.5%
Contains more CopperCopper +3786.5%
Contains more ZincZinc +1718.2%
Contains more PhosphorusPhosphorus +12800%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +1450%
Contains more SeleniumSelenium +4311.1%

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.
Olive
Olive
1
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 EVitamin E +334.2%
Contains more Vitamin CVitamin C +44.4%
Contains more Vitamin AVitamin A +24740%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +6200%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +35508.1%
Contains more Vitamin B5Vitamin B5 +47720%
Contains more Vitamin B6Vitamin B6 +11933.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +121.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +3135.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 FatsFats +194.2%
Contains more CarbsCarbs +60.9%
Contains more WaterWater +13%
Contains more OtherOther +70.2%
Contains more ProteinProtein +2323.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 more Mono. FatMonounsaturated fat +1546.8%
Contains more Poly. FatPolyunsaturated fat +95.9%
Contains less Sat. FatSaturated fat -12.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.251mg 9.755mg 1056%
Vitamin A 20µg 4968µg 550%
Vitamin B2 0mg 2.755mg 212%
Vitamin B5 0.015mg 7.173mg 143%
Cholesterol 0mg 275mg 92%
Vitamin B6 0.009mg 1.083mg 83%
Vitamin B3 0.037mg 13.175mg 82%
Folate 0µg 290µg 73%
Selenium 0.9µg 39.7µg 71%
Choline 10.3mg 333.3mg 59%
Phosphorus 3mg 387mg 55%
Protein 0.84g 20.36g 39%
Zinc 0.22mg 4mg 34%
Sodium 735mg 69mg 29%
Iron 3.3mg 4.9mg 20%
Monounsaturated fat 7.888g 0.479g 19%
Vitamin B1 0.003mg 0.189mg 16%
Fiber 3.2g 0g 13%
Manganese 0.02mg 0.31mg 13%
Fats 10.68g 3.63g 11%
Potassium 8mg 313mg 9%
Calcium 88mg 5mg 8%
Vitamin E 1.65mg 0.38mg 8%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Magnesium 4mg 18mg 3%
Polyunsaturated fat 0.911g 0.465g 3%
Saturated fat 1.415g 1.233g 1%
Calories 115kcal 135kcal 1%
Vitamin K 1.4µg 3.1µg 1%
Carbs 6.26g 3.89g 1%
Vitamin C 0.9mg 1.3mg 0%
Net carbs 3.06g 3.89g N/A
Trans fat 0g 0.17g N/A
Tryptophan 0.263mg 0%
Threonine 0.026mg 0.869mg 0%
Isoleucine 0.031mg 0.967mg 0%
Leucine 0.05mg 1.91mg 0%
Lysine 0.032mg 1.607mg 0%
Methionine 0.012mg 0.543mg 0%
Phenylalanine 0.029mg 1.084mg 0%
Valine 0.038mg 1.26mg 0%
Histidine 0.023mg 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Beef Liver raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
4%
Olive
855%
Beef Liver raw
Minerals Daily Need Coverage Score
35%
Olive
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Beef Liver raw
Beef Liver raw contains less Sodium (difference - 666mg)
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 0.182g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $3.5)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.