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  6. Liver vs. Baked beans

Liver vs. Baked beans — In-Depth Nutrition Comparison

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What are the main differences between liver and baked beans?

  • Baked beans have less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3 than liver.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Baked beans contain less cholesterol.
  • Liver has a lower glycemic index than baked beans.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Beans, baked, home prepared types in this comparison.

Infographic

Liver vs Baked beans 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more IronIron +800.5%
Contains more CopperCopper +298.7%
Contains more ZincZinc +820.5%
Contains more PhosphorusPhosphorus +121.1%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +17.6%
Contains more SeleniumSelenium +1084.2%
Contains more MagnesiumMagnesium +207.1%
Contains more CalciumCalcium +510%
Contains more PotassiumPotassium +138.7%

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
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +2045.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +89.7%
Contains more Vitamin B2Vitamin B2 +4381.6%
Contains more Vitamin B3Vitamin B3 +1967.4%
Contains more Vitamin B5Vitamin B5 +2980%
Contains more Vitamin B6Vitamin B6 +533.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +239.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Baked beans DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 1.99mg 199%
Vitamin B2 2.196mg 0.049mg 165%
Cholesterol 355mg 5mg 117%
Selenium 67.5µg 5.7µg 112%
Vitamin B5 4.774mg 0.155mg 92%
Zinc 6.72mg 0.73mg 54%
Copper 0.634mg 0.159mg 53%
Vitamin B3 8.435mg 0.408mg 50%
Protein 26.02g 5.54g 41%
Vitamin B6 0.57mg 0.09mg 37%
Folate 163µg 48µg 29%
Vitamin C 23.6mg 1.1mg 25%
Fiber 0g 5.5g 22%
Phosphorus 241mg 109mg 19%
Sodium 49mg 422mg 16%
Vitamin B1 0.258mg 0.136mg 10%
Magnesium 14mg 43mg 7%
Carbs 3.76g 21.63g 6%
Potassium 150mg 358mg 6%
Calcium 10mg 61mg 5%
Monounsaturated fat 0.63g 2.133g 4%
Saturated fat 1.41g 1.948g 2%
Polyunsaturated fat 1.05g 0.74g 2%
Manganese 0.3mg 0.255mg 2%
Calories 165kcal 155kcal 1%
Fats 4.4g 5.15g 1%
Net carbs 3.76g 16.13g N/A
Tryptophan 0.366mg 0.067mg 0%
Threonine 1.107mg 0.228mg 0%
Isoleucine 1.32mg 0.242mg 0%
Leucine 2.319mg 0.428mg 0%
Lysine 2.007mg 0.379mg 0%
Methionine 0.645mg 0.086mg 0%
Phenylalanine 1.274mg 0.287mg 0%
Valine 1.607mg 0.282mg 0%
Histidine 0.708mg 0.153mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
1
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +369.7%
Contains more FatsFats +17%
Contains more CarbsCarbs +475.3%
Contains more OtherOther +67.3%
~equal in Water ~65.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -27.6%
Contains more Poly. FatPolyunsaturated fat +41.9%
Contains more Mono. FatMonounsaturated fat +238.6%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.