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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
422%
67%
Minerals Daily Need Coverage Score
161%
131%
Comparison summary
Which food is lower in Sugar?
Liver is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Liver is lower in glycemic index (difference - 33)
Which food is cheaper?
Liver is cheaper (difference - $1.2)
Which food is lower in Cholesterol?
Bean raw is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 1.175g)
Which food is richer in minerals?
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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?
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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.