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Liver vs Beef - In-Depth Nutrition Comparison

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How are Liver and Beef different?

  • Liver is higher in Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, and Folate, however Beef is richer in Vitamin C.
  • Daily need coverage for Vitamin B12 from Liver is 668% higher.
  • Liver contains 1802 times more Vitamin A than Beef. While Liver contains 5405µg of Vitamin A, Beef contains only 3µg.
  • Beef has less Cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled are the varieties used in this article.

Infographic

Liver vs Beef 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
Liver
5
:
3
Beef
Contains more Iron +589.2%
Contains more Copper +645.9%
Contains more Phosphorus +21.7%
Contains less Sodium -31.9%
Contains more Calcium +80%
Contains more Potassium +112%
Contains more Magnesium +50%
Equal in Zinc - 6.31
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 673% 3% 14% 10% 212% 184% 104% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 98% 6% 29% 15% 29% 173% 85% 10%
Contains more Iron +589.2%
Contains more Copper +645.9%
Contains more Phosphorus +21.7%
Contains less Sodium -31.9%
Contains more Calcium +80%
Contains more Potassium +112%
Contains more Magnesium +50%
Equal in Zinc - 6.31

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
9
:
3
Beef
Contains more Vitamin C +∞%
Contains more Vitamin A +199866.7%
Contains more Vitamin B1 +460.9%
Contains more Vitamin B2 +1147.7%
Contains more Vitamin B3 +56.8%
Contains more Vitamin B5 +625.5%
Contains more Vitamin B6 +49.2%
Contains more Vitamin B12 +607.2%
Contains more Folate +1711.1%
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 0% 1% 3% 0% 12% 41% 101% 40% 89% 331% 3% 7%
Contains more Vitamin C +∞%
Contains more Vitamin A +199866.7%
Contains more Vitamin B1 +460.9%
Contains more Vitamin B2 +1147.7%
Contains more Vitamin B3 +56.8%
Contains more Vitamin B5 +625.5%
Contains more Vitamin B6 +49.2%
Contains more Vitamin B12 +607.2%
Contains more Folate +1711.1%

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 Beef
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Liver Beef Opinion
Calories 165kcal 250kcal Beef
Protein 26.02g 25.93g Liver
Fats 4.4g 15.41g Beef
Vitamin C 23.6mg 0mg Liver
Net carbs 3.76g 0g Liver
Carbs 3.76g 0g Liver
Cholesterol 355mg 88mg Beef
Vitamin D IU 2IU Beef
Iron 17.92mg 2.6mg Liver
Calcium 10mg 18mg Beef
Potassium 150mg 318mg Beef
Magnesium 14mg 21mg Beef
Sugar g 0g Liver
Fiber 0g 0g
Copper 0.634mg 0.085mg Liver
Zinc 6.72mg 6.31mg Liver
Starch g g
Phosphorus 241mg 198mg Liver
Sodium 49mg 72mg Liver
Vitamin A 17997IU 9IU Liver
Vitamin E mg 0.12mg Beef
Vitamin D µg 0µg Beef
Vitamin B1 0.258mg 0.046mg Liver
Vitamin B2 2.196mg 0.176mg Liver
Vitamin B3 8.435mg 5.378mg Liver
Vitamin B5 4.774mg 0.658mg Liver
Vitamin B6 0.57mg 0.382mg Liver
Vitamin B12 18.67µg 2.64µg Liver
Vitamin K µg 1.2µg Beef
Folate 163µg 9µg Liver
Trans Fat g 0.572g Liver
Saturated Fat 1.41g 5.895g Liver
Monounsaturated Fat 0.63g 6.668g Beef
Polyunsaturated fat 1.05g 0.484g Liver
Tryptophan 0.366mg 0.094mg Liver
Threonine 1.107mg 0.72mg Liver
Isoleucine 1.32mg 0.822mg Liver
Leucine 2.319mg 1.45mg Liver
Lysine 2.007mg 1.54mg Liver
Methionine 0.645mg 0.478mg Liver
Phenylalanine 1.274mg 0.725mg Liver
Valine 1.607mg 0.914mg Liver
Histidine 0.708mg 0.604mg Liver
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Beef
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

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
52
Beef
Mineral Summary Score
150
Liver
55
Beef

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
156%
Beef
Carbohydrates
4%
Liver
0%
Beef
Fats
20%
Liver
71%
Beef

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 4.485g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 267mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.