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, iron, vitamin B2, vitamin B5, selenium, and vitamin B3, while bean raw has more folate and fiber.
- Liver covers your daily need for vitamin B12, 778% more than bean raw.
- The amount of cholesterol in bean raw is lower.
- Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of bean raw is 33.
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.
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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.
| Contains more IronIron | +253.5% |
| Contains more ZincZinc | +194.7% |
| Contains more SeleniumSelenium | +141.9% |
| Contains more MagnesiumMagnesium | +1157.1% |
| Contains more CalciumCalcium | +1030% |
| Contains more PotassiumPotassium | +828.7% |
| Contains more CopperCopper | +40.9% |
| Contains more PhosphorusPhosphorus | +70.5% |
| Contains less SodiumSodium | -75.5% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +274.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +935.8% |
| Contains more Vitamin B3Vitamin B3 | +618.5% |
| Contains more Vitamin B5Vitamin B5 | +508.2% |
| Contains more Vitamin B6Vitamin B6 | +20.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +176.4% |
| Contains more FolateFolate | +222.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 18.67µg | 0µg | 778% |
| Vitamin A | 5405µg | 0µg | 601% |
| Iron | 17.92mg | 5.07mg | 161% |
| Vitamin B2 | 2.196mg | 0.212mg | 153% |
| Cholesterol | 355mg | 0mg | 118% |
| Folate | 163µg | 525µg | 91% |
| Vitamin B5 | 4.774mg | 0.785mg | 80% |
| Selenium | 67.5µg | 27.9µg | 72% |
| Fiber | 0g | 15.5g | 62% |
| Vitamin B3 | 8.435mg | 1.174mg | 45% |
| Zinc | 6.72mg | 2.28mg | 40% |
| Magnesium | 14mg | 176mg | 39% |
| Vitamin B1 | 0.258mg | 0.713mg | 38% |
| Potassium | 150mg | 1393mg | 37% |
| Manganese | 0.3mg | 1.148mg | 37% |
| Copper | 0.634mg | 0.893mg | 29% |
| Phosphorus | 241mg | 411mg | 24% |
| Carbs | 3.76g | 62.55g | 20% |
| Vitamin C | 23.6mg | 6.3mg | 19% |
| Starch | 34.17g | 14% | |
| Choline | 66.2mg | 12% | |
| Calcium | 10mg | 113mg | 10% |
| Calories | 165kcal | 347kcal | 9% |
| Protein | 26.02g | 21.42g | 9% |
| Vitamin B6 | 0.57mg | 0.474mg | 7% |
| Vitamin K | 5.6µg | 5% | |
| Fats | 4.4g | 1.23g | 5% |
| Saturated fat | 1.41g | 0.235g | 5% |
| Polyunsaturated fat | 1.05g | 0.407g | 4% |
| Sodium | 49mg | 12mg | 2% |
| Vitamin E | 0.21mg | 1% | |
| Monounsaturated fat | 0.63g | 0.229g | 1% |
| Net carbs | 3.76g | 47.05g | N/A |
| Sugar | 2.11g | N/A | |
| Tryptophan | 0.366mg | 0.237mg | 0% |
| Threonine | 1.107mg | 0.81mg | 0% |
| Isoleucine | 1.32mg | 0.871mg | 0% |
| Leucine | 2.319mg | 1.558mg | 0% |
| Lysine | 2.007mg | 1.356mg | 0% |
| Methionine | 0.645mg | 0.259mg | 0% |
| Phenylalanine | 1.274mg | 1.095mg | 0% |
| Valine | 1.607mg | 0.998mg | 0% |
| Histidine | 0.708mg | 0.556mg | 0% |
| Omega-3 - DHA | 0.03g | 0g | N/A |
| Omega-3 - DPA | 0.04g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21.5% |
| Contains more FatsFats | +257.7% |
| Contains more WaterWater | +467.7% |
| Contains more CarbsCarbs | +1563.6% |
| Contains more OtherOther | +131.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +175.1% |
| Contains more Poly. FatPolyunsaturated fat | +158% |
| Contains less Sat. FatSaturated fat | -83.3% |