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  6. Liver vs. Beef Liver raw

Liver vs. Beef Liver raw — In-Depth Nutrition Comparison

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What are the main differences between liver and beef Liver raw?

  • Liver is richer in iron and selenium, yet beef Liver raw is richer in vitamin B12, copper, vitamin B5, vitamin B2, vitamin B6, folate, and vitamin B3.
  • Beef Liver raw's daily need coverage for vitamin B12 is 1693% higher.
  • Liver has 4 times more iron than beef Liver raw. Liver has 17.92mg of iron, while beef Liver raw has 4.9mg.
  • Beef Liver raw contains less cholesterol.

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

Infographic

Liver vs Beef Liver 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
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% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more CalciumCalcium +100%
Contains more IronIron +265.7%
Contains more ZincZinc +68%
Contains less SodiumSodium -29%
Contains more SeleniumSelenium +70%
Contains more MagnesiumMagnesium +28.6%
Contains more PotassiumPotassium +108.7%
Contains more CopperCopper +1438.6%
Contains more PhosphorusPhosphorus +60.6%
~equal in Manganese ~0.31mg

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
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +1715.4%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more Vitamin B3Vitamin B3 +56.2%
Contains more Vitamin B5Vitamin B5 +50.3%
Contains more Vitamin B6Vitamin B6 +90%
Contains more Vitamin B12Vitamin B12 +217.6%
Contains more FolateFolate +77.9%
~equal in Vitamin A ~4968µg

All nutrients comparison - raw data values

Nutrient Liver Beef Liver raw DV% diff.
Vitamin B12 18.67µg 59.3µg 1693%
Copper 0.634mg 9.755mg 1013%
Iron 17.92mg 4.9mg 163%
Choline 333.3mg 61%
Selenium 67.5µg 39.7µg 51%
Vitamin A 5405µg 4968µg 49%
Vitamin B5 4.774mg 7.173mg 48%
Vitamin B2 2.196mg 2.755mg 43%
Vitamin B6 0.57mg 1.083mg 39%
Folate 163µg 290µg 32%
Vitamin B3 8.435mg 13.175mg 30%
Cholesterol 355mg 275mg 27%
Zinc 6.72mg 4mg 25%
Vitamin C 23.6mg 1.3mg 25%
Phosphorus 241mg 387mg 21%
Protein 26.02g 20.36g 11%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Vitamin B1 0.258mg 0.189mg 6%
Potassium 150mg 313mg 5%
Polyunsaturated fat 1.05g 0.465g 4%
Vitamin K 3.1µg 3%
Vitamin E 0.38mg 3%
Calories 165kcal 135kcal 2%
Sodium 49mg 69mg 1%
Calcium 10mg 5mg 1%
Magnesium 14mg 18mg 1%
Saturated fat 1.41g 1.233g 1%
Fats 4.4g 3.63g 1%
Carbs 3.76g 3.89g 0%
Net carbs 3.76g 3.89g N/A
Manganese 0.3mg 0.31mg 0%
Trans fat 0.17g N/A
Monounsaturated fat 0.63g 0.479g 0%
Tryptophan 0.366mg 0.263mg 0%
Threonine 1.107mg 0.869mg 0%
Isoleucine 1.32mg 0.967mg 0%
Leucine 2.319mg 1.91mg 0%
Lysine 2.007mg 1.607mg 0%
Methionine 0.645mg 0.543mg 0%
Phenylalanine 1.274mg 1.084mg 0%
Valine 1.607mg 1.26mg 0%
Histidine 0.708mg 0.629mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.007g N/A
Omega-3 - DPA 0.04g 0g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g 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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more ProteinProtein +27.8%
Contains more FatsFats +21.2%
Contains more OtherOther +14.5%
Contains more WaterWater +10.1%
~equal in Carbs ~3.89g

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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated fat +31.5%
Contains more Poly. FatPolyunsaturated fat +125.8%
Contains less Sat. FatSaturated fat -12.6%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.