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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, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, vitamin B3, and copper.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Cranberry beans has less cholesterol.
  • Liver has a lower glycemic index (0) than cranberry beans (35).

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
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more IronIron +757.4%
Contains more CopperCopper +174.5%
Contains more ZincZinc +489.5%
Contains more PhosphorusPhosphorus +78.5%
Contains more SeleniumSelenium +5092.3%
Contains more MagnesiumMagnesium +257.1%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +158%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +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
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 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +22.9%
Contains more Vitamin B2Vitamin B2 +3082.6%
Contains more Vitamin B3Vitamin B3 +1537.9%
Contains more Vitamin B5Vitamin B5 +1889.2%
Contains more Vitamin B6Vitamin B6 +603.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +27%
~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 Cranberry beans DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 601%
Iron 17.92mg 2.09mg 198%
Vitamin B2 2.196mg 0.069mg 164%
Selenium 67.5µg 1.3µg 120%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.24mg 91%
Zinc 6.72mg 1.14mg 51%
Vitamin B3 8.435mg 0.515mg 50%
Copper 0.634mg 0.231mg 45%
Vitamin B6 0.57mg 0.081mg 38%
Fiber 0g 8.6g 34%
Protein 26.02g 9.34g 33%
Vitamin C 23.6mg 0mg 26%
Phosphorus 241mg 135mg 15%
Folate 163µg 207µg 11%
Magnesium 14mg 50mg 9%
Carbs 3.76g 24.46g 7%
Potassium 150mg 387mg 7%
Saturated fat 1.41g 0.119g 6%
Fats 4.4g 0.46g 6%
Polyunsaturated fat 1.05g 0.199g 6%
Calcium 10mg 50mg 4%
Vitamin B1 0.258mg 0.21mg 4%
Manganese 0.3mg 0.37mg 3%
Sodium 49mg 1mg 2%
Calories 165kcal 136kcal 1%
Monounsaturated fat 0.63g 0.04g 1%
Net carbs 3.76g 15.86g N/A
Tryptophan 0.366mg 0.111mg 0%
Threonine 1.107mg 0.393mg 0%
Isoleucine 1.32mg 0.412mg 0%
Leucine 2.319mg 0.746mg 0%
Lysine 2.007mg 0.641mg 0%
Methionine 0.645mg 0.14mg 0%
Phenylalanine 1.274mg 0.505mg 0%
Valine 1.607mg 0.489mg 0%
Histidine 0.708mg 0.26mg 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
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
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 ProteinProtein +178.6%
Contains more FatsFats +856.5%
Contains more OtherOther +37.6%
Contains more CarbsCarbs +550.5%
~equal in Water ~64.65g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +1475%
Contains more Poly. FatPolyunsaturated fat +427.6%
Contains less Sat. FatSaturated fat -91.6%

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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. 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.