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  6. Liver vs. Green bean raw

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

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Summary of differences between liver and green bean raw

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 in liver is higher than in green bean raw.
  • Liver covers your daily need for vitamin B12, 778% more than green bean raw.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of green bean raw is 20.

These are the specific foods used in this comparison Pork, fresh, variety meats, and by-products, liver, cooked, braised and Beans, snap, green, raw.

Infographic

Liver vs Green 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
6
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more IronIron +1639.8%
Contains more CopperCopper +818.8%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +534.2%
Contains more ManganeseManganese +38.9%
Contains more SeleniumSelenium +11150%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +40.7%
Contains less SodiumSodium -87.8%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +93.4%
Contains more Vitamin AVitamin A +15342.9%
Contains more Vitamin B1Vitamin B1 +214.6%
Contains more Vitamin B2Vitamin B2 +2011.5%
Contains more Vitamin B3Vitamin B3 +1049.2%
Contains more Vitamin B5Vitamin B5 +2021.8%
Contains more Vitamin B6Vitamin B6 +304.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +393.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Green bean raw DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 35µg 597%
Iron 17.92mg 1.03mg 211%
Vitamin B2 2.196mg 0.104mg 161%
Selenium 67.5µg 0.6µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.225mg 91%
Copper 0.634mg 0.069mg 63%
Zinc 6.72mg 0.24mg 59%
Protein 26.02g 1.83g 48%
Vitamin B3 8.435mg 0.734mg 48%
Vitamin K 43µg 36%
Vitamin B6 0.57mg 0.141mg 33%
Folate 163µg 33µg 33%
Phosphorus 241mg 38mg 29%
Vitamin B1 0.258mg 0.082mg 15%
Vitamin C 23.6mg 12.2mg 13%
Fiber 0g 2.7g 11%
Calories 165kcal 31kcal 7%
Fats 4.4g 0.22g 6%
Polyunsaturated fat 1.05g 0.113g 6%
Saturated fat 1.41g 0.05g 6%
Manganese 0.3mg 0.216mg 4%
Vitamin E 0.41mg 3%
Calcium 10mg 37mg 3%
Magnesium 14mg 25mg 3%
Choline 15.3mg 3%
Fructose 1.39g 2%
Monounsaturated fat 0.63g 0.01g 2%
Sodium 49mg 6mg 2%
Potassium 150mg 211mg 2%
Carbs 3.76g 6.97g 1%
Net carbs 3.76g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.366mg 0.019mg 0%
Threonine 1.107mg 0.079mg 0%
Isoleucine 1.32mg 0.066mg 0%
Leucine 2.319mg 0.112mg 0%
Lysine 2.007mg 0.088mg 0%
Methionine 0.645mg 0.022mg 0%
Phenylalanine 1.274mg 0.067mg 0%
Valine 1.607mg 0.09mg 0%
Histidine 0.708mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1321.9%
Contains more FatsFats +1900%
Contains more OtherOther +127.3%
Contains more CarbsCarbs +85.4%
Contains more WaterWater +40.4%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +6200%
Contains more Poly. FatPolyunsaturated fat +829.2%
Contains less Sat. FatSaturated fat -96.5%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.