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Liver vs. Beef Liver — In-Depth Nutrition Comparison

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What are the differences between liver and beef Liver?

  • Liver is higher in iron and selenium, yet beef Liver is higher in vitamin B12, copper, vitamin A, vitamin B2, vitamin B3, vitamin B5, phosphorus, and vitamin B6.
  • Beef Liver's daily need coverage for vitamin B12 is 2163% more.
  • Liver has 3 times more iron than beef Liver. While liver has 17.92mg of iron, beef Liver has only 6.54mg.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Beef, variety meats, and by-products, liver, cooked, braised types in this article.

Infographic

Liver vs Beef Liver 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Contains more CalciumCalcium +66.7%
Contains more IronIron +174%
Contains more ZincZinc +26.8%
Contains less SodiumSodium -38%
Contains more SeleniumSelenium +87%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +134.7%
Contains more CopperCopper +2152.8%
Contains more PhosphorusPhosphorus +106.2%
Contains more ManganeseManganese +18.7%

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.
Liver
2
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 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
Contains more Vitamin CVitamin C +1142.1%
Contains more Vitamin B1Vitamin B1 +33%
Contains more Vitamin AVitamin A +74.7%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B3Vitamin B3 +107.8%
Contains more Vitamin B5Vitamin B5 +48.9%
Contains more Vitamin B6Vitamin B6 +78.4%
Contains more Vitamin B12Vitamin B12 +278%
Contains more FolateFolate +55.2%

All nutrients comparison - raw data values

Nutrient Liver Beef Liver DV% diff.
Vitamin B12 18.67µg 70.58µg 2163%
Copper 0.634mg 14.283mg 1517%
Vitamin A 5405µg 9442µg 449%
Iron 17.92mg 6.54mg 142%
Vitamin B2 2.196mg 3.425mg 95%
Choline 426mg 77%
Vitamin B3 8.435mg 17.525mg 57%
Selenium 67.5µg 36.1µg 57%
Vitamin B5 4.774mg 7.11mg 47%
Phosphorus 241mg 497mg 37%
Vitamin B6 0.57mg 1.017mg 34%
Vitamin C 23.6mg 1.9mg 24%
Folate 163µg 253µg 23%
Cholesterol 355mg 396mg 14%
Zinc 6.72mg 5.3mg 13%
Saturated fat 1.41g 2.947g 7%
Potassium 150mg 352mg 6%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Protein 26.02g 29.08g 6%
Vitamin B1 0.258mg 0.194mg 5%
Vitamin K 3.3µg 3%
Vitamin E 0.51mg 3%
Magnesium 14mg 21mg 2%
Manganese 0.3mg 0.356mg 2%
Monounsaturated fat 0.63g 1.124g 1%
Calories 165kcal 191kcal 1%
Sodium 49mg 79mg 1%
Fats 4.4g 5.26g 1%
Carbs 3.76g 5.13g 0%
Net carbs 3.76g 5.13g N/A
Calcium 10mg 6mg 0%
Trans fat 0.365g N/A
Polyunsaturated fat 1.05g 1.109g 0%
Tryptophan 0.366mg 0.368mg 0%
Threonine 1.107mg 1.215mg 0%
Isoleucine 1.32mg 1.352mg 0%
Leucine 2.319mg 2.67mg 0%
Lysine 2.007mg 2.247mg 0%
Methionine 0.645mg 0.759mg 0%
Phenylalanine 1.274mg 1.515mg 0%
Valine 1.607mg 1.761mg 0%
Histidine 0.708mg 0.879mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0.04g 0g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.659g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
1
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
Contains more ProteinProtein +11.8%
Contains more FatsFats +19.5%
Contains more CarbsCarbs +36.4%
Contains more OtherOther +14.7%
~equal in Water ~58.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
57% 22% 21%
Saturated fat: Sat. Fat 2.947 g
Monounsaturated fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
Contains less Sat. FatSaturated fat -52.2%
Contains more Mono. FatMonounsaturated fat +78.4%
~equal in Polyunsaturated fat ~1.109g

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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. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.