Liver vs. Beef — In-Depth Nutrition Comparison
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How are liver and beef different?
- Liver is higher than beef in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, folate, and zinc.
- Liver covers your daily need for vitamin B12, 602% more than beef.
- Liver contains 3000 times more vitamin A than beef. Liver contains 17997IU of vitamin A, while beef contains 6IU.
- Beef is lower in cholesterol.
Pork, fresh, variety meats, and by-products, liver, cooked, braised and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +489.5% |
| Contains more CopperCopper | +553.6% |
| Contains more ZincZinc | +81.6% |
| Contains less SodiumSodium | -9.3% |
| Contains more ManganeseManganese | +3233.3% |
| Contains more SeleniumSelenium | +165.7% |
| Contains more CalciumCalcium | +30% |
| Contains more PotassiumPotassium | +134.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +270150% |
| Contains more Vitamin B1Vitamin B1 | +248.6% |
| Contains more Vitamin B2Vitamin B2 | +449% |
| Contains more Vitamin B3Vitamin B3 | +46.4% |
| Contains more Vitamin B5Vitamin B5 | +892.5% |
| Contains more Vitamin B12Vitamin B12 | +343.5% |
| Contains more FolateFolate | +2228.6% |
| Contains more Vitamin B6Vitamin B6 | +17.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 18.67µg | 4.21µg | 603% |
| Vitamin A | 5405µg | 2µg | 600% |
| Iron | 17.92mg | 3.04mg | 186% |
| Vitamin B2 | 2.196mg | 0.4mg | 138% |
| Cholesterol | 355mg | 85mg | 90% |
| Vitamin B5 | 4.774mg | 0.481mg | 86% |
| Selenium | 67.5µg | 25.4µg | 77% |
| Copper | 0.634mg | 0.097mg | 60% |
| Folate | 163µg | 7µg | 39% |
| Zinc | 6.72mg | 3.7mg | 27% |
| Vitamin C | 23.6mg | 0mg | 26% |
| Vitamin B3 | 8.435mg | 5.76mg | 17% |
| Vitamin B1 | 0.258mg | 0.074mg | 15% |
| Choline | 75.6mg | 14% | |
| Manganese | 0.3mg | 0.009mg | 13% |
| Vitamin B6 | 0.57mg | 0.669mg | 8% |
| Potassium | 150mg | 352mg | 6% |
| Saturated fat | 1.41g | 2.595g | 5% |
| Monounsaturated fat | 0.63g | 2.734g | 5% |
| Polyunsaturated fat | 1.05g | 0.532g | 3% |
| Phosphorus | 241mg | 259mg | 3% |
| Fats | 4.4g | 6.54g | 3% |
| Protein | 26.02g | 27.55g | 3% |
| Vitamin E | 0.25mg | 2% | |
| Carbs | 3.76g | 0g | 1% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin D | 0.1µg | 1% | |
| Calories | 165kcal | 169kcal | 0% |
| Net carbs | 3.76g | 0g | N/A |
| Vitamin D | 3IU | 0% | |
| Magnesium | 14mg | 14mg | 0% |
| Calcium | 10mg | 13mg | 0% |
| Sodium | 49mg | 54mg | 0% |
| Trans fat | 0.375g | N/A | |
| Tryptophan | 0.366mg | 0.359mg | 0% |
| Threonine | 1.107mg | 1.534mg | 0% |
| Isoleucine | 1.32mg | 1.52mg | 0% |
| Leucine | 2.319mg | 2.833mg | 0% |
| Lysine | 2.007mg | 3.178mg | 0% |
| Methionine | 0.645mg | 0.871mg | 0% |
| Phenylalanine | 1.274mg | 1.299mg | 0% |
| Valine | 1.607mg | 1.603mg | 0% |
| Histidine | 0.708mg | 1.244mg | 0% |
| Omega-3 - EPA | 0g | 0.002g | N/A |
| Omega-3 - DHA | 0.03g | 0.002g | N/A |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-3 - DPA | 0.04g | 0.011g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.349g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +650% |
| Contains more FatsFats | +48.6% |
~equal in
Protein
~27.55g
~equal in
Water
~65.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -45.7% |
| Contains more Poly. FatPolyunsaturated fat | +97.4% |
| Contains more Mono. FatMonounsaturated fat | +334% |
