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Liver vs Kidney bean - In-Depth Nutrition Comparison

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How are Liver and Kidney bean different?

  • Liver is richer in Vitamin B2, Iron, Selenium, Vitamin B5, and Vitamin B3, while Kidney bean is higher in Vitamin B12, Vitamin A, Fiber, and Folate.
  • Liver covers your daily need of Vitamin B12 778% more than Kidney bean.
  • Liver contains 21 times more Selenium than Kidney bean. Liver contains 67.5µg of Selenium, while Kidney bean contains 3.2µg.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Beans, kidney, all types, mature seeds, raw types were used in this article.

Infographic

Liver vs Kidney bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +118.5%
Contains more Zinc +140.9%
Contains more Calcium +1330%
Contains more Potassium +837.3%
Contains more Magnesium +900%
Contains more Copper +51.1%
Contains more Phosphorus +68.9%
Contains less Sodium -51%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 673% 3% 14% 10% 212% 184% 104% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Iron +118.5%
Contains more Zinc +140.9%
Contains more Calcium +1330%
Contains more Potassium +837.3%
Contains more Magnesium +900%
Contains more Copper +51.1%
Contains more Phosphorus +68.9%
Contains less Sodium -51%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
7
:
Contains more Vitamin C +424.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +902.7%
Contains more Vitamin B3 +309.5%
Contains more Vitamin B5 +512.1%
Contains more Vitamin B6 +43.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +105%
Contains more Folate +141.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 79% 1080% 0% 0% 65% 507% 159% 287% 132% 2334% 0% 123%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin C +424.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +902.7%
Contains more Vitamin B3 +309.5%
Contains more Vitamin B5 +512.1%
Contains more Vitamin B6 +43.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +105%
Contains more Folate +141.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
397
Liver
60
Kidney bean
Mineral Summary Score
150
Liver
143
Kidney bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
156%
Liver
141%
Kidney bean
Carbohydrates
4%
Liver
60%
Kidney bean
Fats
20%
Liver
4%
Kidney bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Kidney bean
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Kidney bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 22)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.9)
Which food is lower in Cholesterol?
Kidney bean
Kidney bean is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 1.29g)
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Liver Kidney bean Opinion
Calories 165 333 Kidney bean
Protein 26.02 23.58 Liver
Fats 4.4 0.83 Liver
Vitamin C 23.6 4.5 Liver
Carbs 3.76 60.01 Kidney bean
Cholesterol 355 0 Kidney bean
Vitamin D 0 Kidney bean
Iron 17.92 8.2 Liver
Calcium 10 143 Kidney bean
Potassium 150 1406 Kidney bean
Magnesium 14 140 Kidney bean
Sugar 2.23 Liver
Fiber 0 24.9 Kidney bean
Copper 0.634 0.958 Kidney bean
Zinc 6.72 2.79 Liver
Starch
Phosphorus 241 407 Kidney bean
Sodium 49 24 Kidney bean
Vitamin A 17997 0 Liver
Vitamin E 0.22 Kidney bean
Vitamin D 0 Kidney bean
Vitamin B1 0.258 0.529 Kidney bean
Vitamin B2 2.196 0.219 Liver
Vitamin B3 8.435 2.06 Liver
Vitamin B5 4.774 0.78 Liver
Vitamin B6 0.57 0.397 Liver
Vitamin B12 18.67 0 Liver
Vitamin K 19 Kidney bean
Folate 163 394 Kidney bean
Trans Fat 0 Liver
Saturated Fat 1.41 0.12 Kidney bean
Monounsaturated Fat 0.63 0.064 Liver
Polyunsaturated fat 1.05 0.457 Liver
Tryptophan 0.366 0.279 Liver
Threonine 1.107 0.992 Liver
Isoleucine 1.32 1.041 Liver
Leucine 2.319 1.882 Liver
Lysine 2.007 1.618 Liver
Methionine 0.645 0.355 Liver
Phenylalanine 1.274 1.275 Kidney bean
Valine 1.607 1.233 Liver
Histidine 0.708 0.656 Liver
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.