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  6. Liver vs. Bean raw

Liver vs. Bean raw — In-Depth Nutrition Comparison

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Summary of differences between Liver and Bean raw

  • Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, and Vitamin B3, while Bean raw has more Folate, and Fiber.
  • Liver covers your daily need of Vitamin B12 778% more than Bean raw.
  • The amount of Cholesterol in Bean raw is lower.

These are the specific foods used in this comparison Pork, fresh, variety meats and by-products, liver, cooked, braised and Beans, pinto, mature seeds, raw.

Infographic

Liver vs Bean 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.
Liver
Liver
3
:
7
Bean raw
Bean raw
Contains more Iron +253.5%
Contains more Zinc +194.7%
Contains more Selenium +141.9%
Contains more Calcium +1030%
Contains more Magnesium +1157.1%
Contains more Phosphorus +70.5%
Contains more Potassium +828.7%
Contains less Sodium -75.5%
Contains more Copper +40.9%
Contains more Manganese +282.7%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Iron +253.5%
Contains more Zinc +194.7%
Contains more Selenium +141.9%
Contains more Calcium +1030%
Contains more Magnesium +1157.1%
Contains more Phosphorus +70.5%
Contains more Potassium +828.7%
Contains less Sodium -75.5%
Contains more Copper +40.9%
Contains more Manganese +282.7%

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
Liver
7
:
5
Bean raw
Bean raw
Contains more Vitamin A +∞%
Contains more Vitamin C +274.6%
Contains more Vitamin B2 +935.8%
Contains more Vitamin B3 +618.5%
Contains more Vitamin B5 +508.2%
Contains more Vitamin B6 +20.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +176.4%
Contains more Folate +222.1%
Liver
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%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin C +274.6%
Contains more Vitamin B2 +935.8%
Contains more Vitamin B3 +618.5%
Contains more Vitamin B5 +508.2%
Contains more Vitamin B6 +20.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +176.4%
Contains more Folate +222.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Bean raw
Bean raw
Contains more Protein +21.5%
Contains more Fats +257.7%
Contains more Water +467.7%
Contains more Carbs +1563.6%
Contains more Other +131.3%
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Protein +21.5%
Contains more Fats +257.7%
Contains more Water +467.7%
Contains more Carbs +1563.6%
Contains more Other +131.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +175.1%
Contains more Polyunsaturated fat +158%
Contains less Saturated Fat -83.3%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +175.1%
Contains more Polyunsaturated fat +158%
Contains less Saturated Fat -83.3%

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 raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Liver Bean raw Opinion
Net carbs 3.76g 47.05g Bean raw
Protein 26.02g 21.42g Liver
Fats 4.4g 1.23g Liver
Carbs 3.76g 62.55g Bean raw
Calories 165kcal 347kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g Liver
Fiber 0g 15.5g Bean raw
Calcium 10mg 113mg Bean raw
Iron 17.92mg 5.07mg Liver
Magnesium 14mg 176mg Bean raw
Phosphorus 241mg 411mg Bean raw
Potassium 150mg 1393mg Bean raw
Sodium 49mg 12mg Bean raw
Zinc 6.72mg 2.28mg Liver
Copper 0.634mg 0.893mg Bean raw
Manganese 0.3mg 1.148mg Bean raw
Selenium 67.5µg 27.9µg Liver
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin E 0.21mg Bean raw
Vitamin C 23.6mg 6.3mg Liver
Vitamin B1 0.258mg 0.713mg Bean raw
Vitamin B2 2.196mg 0.212mg Liver
Vitamin B3 8.435mg 1.174mg Liver
Vitamin B5 4.774mg 0.785mg Liver
Vitamin B6 0.57mg 0.474mg Liver
Folate 163µg 525µg Bean raw
Vitamin B12 18.67µg 0µg Liver
Vitamin K 5.6µg Bean raw
Tryptophan 0.366mg 0.237mg Liver
Threonine 1.107mg 0.81mg Liver
Isoleucine 1.32mg 0.871mg Liver
Leucine 2.319mg 1.558mg Liver
Lysine 2.007mg 1.356mg Liver
Methionine 0.645mg 0.259mg Liver
Phenylalanine 1.274mg 1.095mg Liver
Valine 1.607mg 0.998mg Liver
Histidine 0.708mg 0.556mg Liver
Cholesterol 355mg 0mg Bean raw
Saturated Fat 1.41g 0.235g Bean raw
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.229g Liver
Polyunsaturated fat 1.05g 0.407g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
397%
Liver
70%
Bean raw
Minerals Daily Need Coverage Score
161%
Liver
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.11g)
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 contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.175g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.