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  6. Liver vs. Cranberry bean raw

Liver vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Significant differences between liver and cranberry bean raw

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and vitamin B3; however, cranberry bean raw is richer in folate and fiber.
  • Liver covers your daily vitamin B12 needs 778% more than cranberry bean raw.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of liver is 0.

Specific food types used in this comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Beans, cranberry (roman), mature seeds, raw.

Infographic

Liver vs Cranberry bean raw 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
3
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more IronIron +258.4%
Contains more ZincZinc +85.1%
Contains more SeleniumSelenium +431.5%
Contains more MagnesiumMagnesium +1014.3%
Contains more CalciumCalcium +1170%
Contains more PotassiumPotassium +788%
Contains more CopperCopper +25.2%
Contains more PhosphorusPhosphorus +54.4%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +206.7%

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
7
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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +931%
Contains more Vitamin B3Vitamin B3 +479.7%
Contains more Vitamin B5Vitamin B5 +538.2%
Contains more Vitamin B6Vitamin B6 +84.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +189.5%
Contains more FolateFolate +270.6%
~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 Cranberry bean raw DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 5mg 162%
Vitamin B2 2.196mg 0.213mg 153%
Cholesterol 355mg 0mg 118%
Folate 163µg 604µg 110%
Selenium 67.5µg 12.7µg 100%
Fiber 0g 24.7g 99%
Vitamin B5 4.774mg 0.748mg 81%
Vitamin B3 8.435mg 1.455mg 44%
Vitamin B1 0.258mg 0.747mg 41%
Potassium 150mg 1332mg 35%
Magnesium 14mg 156mg 34%
Zinc 6.72mg 3.63mg 28%
Manganese 0.3mg 0.92mg 27%
Vitamin C 23.6mg 0mg 26%
Vitamin B6 0.57mg 0.309mg 20%
Phosphorus 241mg 372mg 19%
Carbs 3.76g 60.05g 19%
Copper 0.634mg 0.794mg 18%
Calcium 10mg 127mg 12%
Calories 165kcal 335kcal 9%
Protein 26.02g 23.03g 6%
Fats 4.4g 1.23g 5%
Saturated fat 1.41g 0.316g 5%
Polyunsaturated fat 1.05g 0.527g 3%
Sodium 49mg 6mg 2%
Monounsaturated fat 0.63g 0.106g 1%
Net carbs 3.76g 35.35g N/A
Tryptophan 0.366mg 0.273mg 0%
Threonine 1.107mg 0.969mg 0%
Isoleucine 1.32mg 1.017mg 0%
Leucine 2.319mg 1.838mg 0%
Lysine 2.007mg 1.58mg 0%
Methionine 0.645mg 0.346mg 0%
Phenylalanine 1.274mg 1.245mg 0%
Valine 1.607mg 1.205mg 0%
Histidine 0.708mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more ProteinProtein +13%
Contains more FatsFats +257.7%
Contains more WaterWater +419.1%
Contains more CarbsCarbs +1497.1%
Contains more OtherOther +120%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +494.3%
Contains more Poly. FatPolyunsaturated fat +99.2%
Contains less Sat. FatSaturated fat -77.6%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.