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Liver vs. Bean — In-Depth Nutrition Comparison

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Significant differences between Liver and Bean

  • The amount of Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B3, Zinc, Copper, and Folate in Liver is higher than in Bean.
  • Liver covers your daily Vitamin B12 needs 778% more than Bean.

Specific food types used in this comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Beans, baked, canned, no salt added.

Infographic

Liver vs Bean 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.
Liver
6
:
4
Bean
Contains more Iron +6079.3%
Contains more Phosphorus +131.7%
Contains more Zinc +380%
Contains more Copper +207.8%
Contains more Selenium +1400%
Contains more Calcium +400%
Contains more Magnesium +128.6%
Contains more Potassium +97.3%
Contains less Sodium -98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +6079.3%
Contains more Phosphorus +131.7%
Contains more Zinc +380%
Contains more Copper +207.8%
Contains more Selenium +1400%
Contains more Calcium +400%
Contains more Magnesium +128.6%
Contains more Potassium +97.3%
Contains less Sodium -98%

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.
Liver
9
:
3
Bean
Contains more Vitamin A +16878.3%
Contains more Vitamin C +661.3%
Contains more Vitamin B1 +72%
Contains more Vitamin B2 +3560%
Contains more Vitamin B3 +1861.6%
Contains more Vitamin B6 +338.5%
Contains more Folate +579.2%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin A +16878.3%
Contains more Vitamin C +661.3%
Contains more Vitamin B1 +72%
Contains more Vitamin B2 +3560%
Contains more Vitamin B3 +1861.6%
Contains more Vitamin B6 +338.5%
Contains more Folate +579.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
2
:
3
Bean
Contains more Protein +442.1%
Contains more Fats +1000%
Contains more Carbs +444.9%
Contains more Water +12.9%
Contains more Other +14%
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +442.1%
Contains more Fats +1000%
Contains more Carbs +444.9%
Contains more Water +12.9%
Contains more Other +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
:
1
Bean
Contains more Monounsaturated Fat +1700%
Contains more Polyunsaturated fat +510.5%
Contains less Saturated Fat -92.7%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +1700%
Contains more Polyunsaturated fat +510.5%
Contains less Saturated Fat -92.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Bean Opinion
Net carbs 3.76g 14.99g Bean
Protein 26.02g 4.8g Liver
Fats 4.4g 0.4g Liver
Carbs 3.76g 20.49g Bean
Calories 165kcal 105kcal Liver
Sugar 7.78g Liver
Fiber 0g 5.5g Bean
Calcium 10mg 50mg Bean
Iron 17.92mg 0.29mg Liver
Magnesium 14mg 32mg Bean
Phosphorus 241mg 104mg Liver
Potassium 150mg 296mg Bean
Sodium 49mg 1mg Bean
Zinc 6.72mg 1.4mg Liver
Copper 0.634mg 0.206mg Liver
Manganese 0.3mg Liver
Selenium 67.5µg 4.5µg Liver
Vitamin A 17997IU 106IU Liver
Vitamin A RAE 5405µg 5µg Liver
Vitamin E 0.15mg Bean
Vitamin C 23.6mg 3.1mg Liver
Vitamin B1 0.258mg 0.15mg Liver
Vitamin B2 2.196mg 0.06mg Liver
Vitamin B3 8.435mg 0.43mg Liver
Vitamin B5 4.774mg Liver
Vitamin B6 0.57mg 0.13mg Liver
Folate 163µg 24µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 0.8µg Bean
Tryptophan 0.366mg Liver
Threonine 1.107mg Liver
Isoleucine 1.32mg Liver
Leucine 2.319mg Liver
Lysine 2.007mg Liver
Methionine 0.645mg Liver
Phenylalanine 1.274mg Liver
Valine 1.607mg Liver
Histidine 0.708mg Liver
Cholesterol 355mg 0mg Bean
Saturated Fat 1.41g 0.103g Bean
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.035g Liver
Polyunsaturated fat 1.05g 0.172g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
397%
Liver
11%
Bean
Minerals Daily Need Coverage Score
161%
Liver
25%
Bean

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 33)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.2)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.307g)

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.