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  6. Liver vs. Green beans

Liver vs. Green beans — In-Depth Nutrition Comparison

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The main differences between liver and green beans

  • Green beans contain less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 than liver.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Green beans have a higher glycemic index than liver.

Food types used in this article are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Liver vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more IronIron +2656.9%
Contains more CopperCopper +1012.3%
Contains more ZincZinc +2588%
Contains more PhosphorusPhosphorus +731%
Contains more SeleniumSelenium +33650%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +340%
Contains less SodiumSodium -98%
~equal in Potassium ~146mg
~equal in Manganese ~0.285mg

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
9
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +143.3%
Contains more Vitamin AVitamin A +16790.6%
Contains more Vitamin B1Vitamin B1 +248.6%
Contains more Vitamin B2Vitamin B2 +2163.9%
Contains more Vitamin B3Vitamin B3 +1273.8%
Contains more Vitamin B5Vitamin B5 +6351.4%
Contains more Vitamin B6Vitamin B6 +917.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +393.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Green beans DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 32µg 597%
Iron 17.92mg 0.65mg 216%
Vitamin B2 2.196mg 0.097mg 161%
Selenium 67.5µg 0.2µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.074mg 94%
Copper 0.634mg 0.057mg 64%
Zinc 6.72mg 0.25mg 59%
Vitamin B3 8.435mg 0.614mg 49%
Protein 26.02g 1.89g 48%
Vitamin K 47.9µg 40%
Vitamin B6 0.57mg 0.056mg 40%
Folate 163µg 33µg 33%
Phosphorus 241mg 29mg 30%
Vitamin C 23.6mg 9.7mg 15%
Vitamin B1 0.258mg 0.074mg 15%
Fiber 0g 3.2g 13%
Calories 165kcal 35kcal 7%
Fats 4.4g 0.28g 6%
Polyunsaturated fat 1.05g 0.145g 6%
Saturated fat 1.41g 0.064g 6%
Vitamin E 0.46mg 3%
Calcium 10mg 44mg 3%
Choline 16.9mg 3%
Monounsaturated fat 0.63g 0.011g 2%
Sodium 49mg 1mg 2%
Manganese 0.3mg 0.285mg 1%
Carbs 3.76g 7.88g 1%
Magnesium 14mg 18mg 1%
Net carbs 3.76g 4.68g N/A
Potassium 150mg 146mg 0%
Sugar 3.63g N/A
Tryptophan 0.366mg 0.02mg 0%
Threonine 1.107mg 0.082mg 0%
Isoleucine 1.32mg 0.069mg 0%
Leucine 2.319mg 0.116mg 0%
Lysine 2.007mg 0.091mg 0%
Methionine 0.645mg 0.023mg 0%
Phenylalanine 1.274mg 0.069mg 0%
Valine 1.607mg 0.093mg 0%
Histidine 0.708mg 0.035mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +1276.7%
Contains more FatsFats +1471.4%
Contains more OtherOther +105.5%
Contains more CarbsCarbs +109.6%
Contains more WaterWater +38.7%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +5627.3%
Contains more Poly. FatPolyunsaturated fat +624.1%
Contains less Sat. FatSaturated fat -95.5%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.