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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 B12, Vitamin A RAE, Vitamin B2, Iron, Selenium, Vitamin B5, and Vitamin B3, while Kidney bean is higher in Fiber, and Folate.
  • Liver covers your daily need of Vitamin B12 778% more than Kidney bean.
  • Kidney bean is lower in Cholesterol.

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
Liver
2
:
6
Kidney bean
Kidney bean
Contains more Iron +118.5%
Contains more Zinc +140.9%
Contains more Calcium +1330%
Contains more Magnesium +900%
Contains more Phosphorus +68.9%
Contains more Potassium +837.3%
Contains less Sodium -51%
Contains more Copper +51.1%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Iron +118.5%
Contains more Zinc +140.9%
Contains more Calcium +1330%
Contains more Magnesium +900%
Contains more Phosphorus +68.9%
Contains more Potassium +837.3%
Contains less Sodium -51%
Contains more Copper +51.1%

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
Liver
7
:
5
Kidney bean
Kidney bean
Contains more Vitamin A +∞%
Contains more Vitamin C +424.4%
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%
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%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin C +424.4%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Kidney bean
Kidney bean
Contains more Protein +10.3%
Contains more Fats +430.1%
Contains more Water +447.4%
Contains more Carbs +1496%
Contains more Other +155.3%
Equal in Protein - 23.58
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
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Protein +10.3%
Contains more Fats +430.1%
Contains more Water +447.4%
Contains more Carbs +1496%
Contains more Other +155.3%
Equal in Protein - 23.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +884.4%
Contains more Polyunsaturated fat +129.8%
Contains less Saturated Fat -91.5%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +884.4%
Contains more Polyunsaturated fat +129.8%
Contains less Saturated Fat -91.5%

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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Liver Kidney bean Opinion
Net carbs 3.76g 35.11g Kidney bean
Protein 26.02g 23.58g Liver
Fats 4.4g 0.83g Liver
Carbs 3.76g 60.01g Kidney bean
Calories 165kcal 333kcal Kidney bean
Sugar 2.23g Liver
Fiber 0g 24.9g Kidney bean
Calcium 10mg 143mg Kidney bean
Iron 17.92mg 8.2mg Liver
Magnesium 14mg 140mg Kidney bean
Phosphorus 241mg 407mg Kidney bean
Potassium 150mg 1406mg Kidney bean
Sodium 49mg 24mg Kidney bean
Zinc 6.72mg 2.79mg Liver
Copper 0.634mg 0.958mg Kidney bean
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin E 0.22mg Kidney bean
Vitamin C 23.6mg 4.5mg Liver
Vitamin B1 0.258mg 0.529mg Kidney bean
Vitamin B2 2.196mg 0.219mg Liver
Vitamin B3 8.435mg 2.06mg Liver
Vitamin B5 4.774mg 0.78mg Liver
Vitamin B6 0.57mg 0.397mg Liver
Folate 163µg 394µg Kidney bean
Vitamin B12 18.67µg 0µg Liver
Vitamin K 19µg Kidney bean
Tryptophan 0.366mg 0.279mg Liver
Threonine 1.107mg 0.992mg Liver
Isoleucine 1.32mg 1.041mg Liver
Leucine 2.319mg 1.882mg Liver
Lysine 2.007mg 1.618mg Liver
Methionine 0.645mg 0.355mg Liver
Phenylalanine 1.274mg 1.275mg Kidney bean
Valine 1.607mg 1.233mg Liver
Histidine 0.708mg 0.656mg Liver
Cholesterol 355mg 0mg Kidney bean
Saturated Fat 1.41g 0.12g Kidney bean
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 0.63g 0.064g Liver
Polyunsaturated fat 1.05g 0.457g Liver

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
397%
Liver
60%
Kidney bean
Minerals Daily Need Coverage Score
150%
Liver
143%
Kidney bean

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 contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Kidney bean
Kidney bean is lower in Cholesterol (difference - 355mg)
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.

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.