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Liver vs. Beef ribs — In-Depth Nutrition Comparison

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What are the differences between Liver and Beef ribs?

  • Liver is richer than Beef ribs in Vitamin B12, Vitamin A, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, and Folate.
  • Liver's daily need coverage for Vitamin B12 is 681% more.
  • The amount of Cholesterol in Beef ribs are lower.

We used Pork, fresh, variety meats and by-products, liver, cooked, braised and Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, choice, cooked, roasted types in this article.

Infographic

Liver vs Beef ribs 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
7
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 14% 3% 26% 87% 29% 157% 74% 8.3% 1.7% 116%
Contains more IronIron +669.1%
Contains more CopperCopper +620.5%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +40.1%
Contains less SodiumSodium -23.4%
Contains more ManganeseManganese +2207.7%
Contains more SeleniumSelenium +218.4%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +93.3%
~equal in Calcium ~10mg

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
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% 1080% 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 0% 0% 0% 0% 18% 44% 68% 22% 53% 291% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +268.6%
Contains more Vitamin B2Vitamin B2 +1055.8%
Contains more Vitamin B3Vitamin B3 +131.7%
Contains more Vitamin B5Vitamin B5 +1190.3%
Contains more Vitamin B6Vitamin B6 +147.8%
Contains more Vitamin B12Vitamin B12 +701.3%
Contains more FolateFolate +2228.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
23% 30% 46%
Protein: 22.8 g
Fats: 30.49 g
Carbs: 0 g
Water: 46.1 g
Other: 0.61 g
Contains more ProteinProtein +14.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.5%
Contains more OtherOther +145.9%
Contains more FatsFats +593%

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
47% 49% 4%
Saturated Fat: Sat. Fat 12.29 g
Monounsaturated Fat: Mono. Fat 13.04 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated Fat -88.5%
Contains more Mono. FatMonounsaturated Fat +1969.8%
~equal in Polyunsaturated fat ~1.05g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Beef ribs
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Liver Beef ribs Opinion
Calories 165kcal 372kcal Beef ribs
Protein 26.02g 22.8g Liver
Fats 4.4g 30.49g Beef ribs
Vitamin C 23.6mg 0mg Liver
Net carbs 3.76g 0g Liver
Carbs 3.76g 0g Liver
Cholesterol 355mg 85mg Beef ribs
Magnesium 14mg 20mg Beef ribs
Calcium 10mg 10mg
Potassium 150mg 290mg Beef ribs
Iron 17.92mg 2.33mg Liver
Copper 0.634mg 0.088mg Liver
Zinc 6.72mg 5.76mg Liver
Phosphorus 241mg 172mg Liver
Sodium 49mg 64mg Liver
Vitamin A 17997IU 0IU Liver
Vitamin A 5405µg 0µg Liver
Manganese 0.3mg 0.013mg Liver
Selenium 67.5µg 21.2µg Liver
Vitamin B1 0.258mg 0.07mg Liver
Vitamin B2 2.196mg 0.19mg Liver
Vitamin B3 8.435mg 3.64mg Liver
Vitamin B5 4.774mg 0.37mg Liver
Vitamin B6 0.57mg 0.23mg Liver
Vitamin B12 18.67µg 2.33µg Liver
Folate 163µg 7µg Liver
Saturated Fat 1.41g 12.29g Liver
Monounsaturated Fat 0.63g 13.04g Beef ribs
Polyunsaturated fat 1.05g 1.05g
Tryptophan 0.366mg 0.255mg Liver
Threonine 1.107mg 0.996mg Liver
Isoleucine 1.32mg 1.025mg Liver
Leucine 2.319mg 1.802mg Liver
Lysine 2.007mg 1.897mg Liver
Methionine 0.645mg 0.584mg Liver
Phenylalanine 1.274mg 0.89mg Liver
Valine 1.607mg 1.109mg Liver
Histidine 0.708mg 0.781mg Beef ribs
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Beef ribs
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
366%
Liver
39%
Beef ribs
Minerals Daily Need Coverage Score
161%
Liver
52%
Beef ribs

Comparison summary

Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 10.88g)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef ribs
Beef ribs is lower in Cholesterol (difference - 270mg)
Which food is cheaper?
Beef ribs
Beef ribs is cheaper (difference - $0.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170619/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.