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  6. Liver vs. Cranberry beans

Liver vs. Cranberry beans — In-Depth Nutrition Comparison

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Differences between Liver and Cranberry beans

  • Liver is higher than Cranberry beans in Vitamin B12, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Vitamin B3, Copper, and Vitamin B6.
  • Liver's daily need coverage for Vitamin B12 is 778% higher.

The food types used in this comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Liver vs Cranberry 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
5
:
5
Cranberry beans
Cranberry beans
Contains more Iron +757.4%
Contains more Phosphorus +78.5%
Contains more Zinc +489.5%
Contains more Copper +174.5%
Contains more Selenium +5092.3%
Contains more Calcium +400%
Contains more Magnesium +257.1%
Contains more Potassium +158%
Contains less Sodium -98%
Contains more Manganese +23.3%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Iron +757.4%
Contains more Phosphorus +78.5%
Contains more Zinc +489.5%
Contains more Copper +174.5%
Contains more Selenium +5092.3%
Contains more Calcium +400%
Contains more Magnesium +257.1%
Contains more Potassium +158%
Contains less Sodium -98%
Contains more Manganese +23.3%

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
8
:
2
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.9%
Contains more Vitamin B2 +3082.6%
Contains more Vitamin B3 +1537.9%
Contains more Vitamin B5 +1889.2%
Contains more Vitamin B6 +603.7%
Contains more Vitamin B12 +∞%
Contains more Folate +27%
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%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.9%
Contains more Vitamin B2 +3082.6%
Contains more Vitamin B3 +1537.9%
Contains more Vitamin B5 +1889.2%
Contains more Vitamin B6 +603.7%
Contains more Vitamin B12 +∞%
Contains more Folate +27%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Cranberry beans
Cranberry beans
Contains more Protein +178.6%
Contains more Fats +856.5%
Contains more Other +37.6%
Contains more Carbs +550.5%
Equal in Water - 64.65
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
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +178.6%
Contains more Fats +856.5%
Contains more Other +37.6%
Contains more Carbs +550.5%
Equal in Water - 64.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +1475%
Contains more Polyunsaturated fat +427.6%
Contains less Saturated Fat -91.6%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +1475%
Contains more Polyunsaturated fat +427.6%
Contains less Saturated Fat -91.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Cranberry beans Opinion
Net carbs 3.76g 15.86g Cranberry beans
Protein 26.02g 9.34g Liver
Fats 4.4g 0.46g Liver
Carbs 3.76g 24.46g Cranberry beans
Calories 165kcal 136kcal Liver
Fiber 0g 8.6g Cranberry beans
Calcium 10mg 50mg Cranberry beans
Iron 17.92mg 2.09mg Liver
Magnesium 14mg 50mg Cranberry beans
Phosphorus 241mg 135mg Liver
Potassium 150mg 387mg Cranberry beans
Sodium 49mg 1mg Cranberry beans
Zinc 6.72mg 1.14mg Liver
Copper 0.634mg 0.231mg Liver
Manganese 0.3mg 0.37mg Cranberry beans
Selenium 67.5µg 1.3µg Liver
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg Liver
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.21mg Liver
Vitamin B2 2.196mg 0.069mg Liver
Vitamin B3 8.435mg 0.515mg Liver
Vitamin B5 4.774mg 0.24mg Liver
Vitamin B6 0.57mg 0.081mg Liver
Folate 163µg 207µg Cranberry beans
Vitamin B12 18.67µg 0µg Liver
Tryptophan 0.366mg 0.111mg Liver
Threonine 1.107mg 0.393mg Liver
Isoleucine 1.32mg 0.412mg Liver
Leucine 2.319mg 0.746mg Liver
Lysine 2.007mg 0.641mg Liver
Methionine 0.645mg 0.14mg Liver
Phenylalanine 1.274mg 0.505mg Liver
Valine 1.607mg 0.489mg Liver
Histidine 0.708mg 0.26mg Liver
Cholesterol 355mg 0mg Cranberry beans
Saturated Fat 1.41g 0.119g Cranberry beans
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 0.63g 0.04g Liver
Polyunsaturated fat 1.05g 0.199g Liver

Which food is preferable for your diet?

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

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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
397%
Liver
22%
Cranberry beans
Minerals Daily Need Coverage Score
161%
Liver
38%
Cranberry beans

Comparison summary

Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 35)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.1)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Cranberry beans
Cranberry beans is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.291g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.