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Liver vs. Beef tenderloin — In-Depth Nutrition Comparison

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Significant differences between Liver and Beef tenderloin

  • The amount of Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, and Folate in Liver is higher than in Beef tenderloin.
  • Liver covers your daily Vitamin B12 needs 675% more than Beef tenderloin.
  • Beef tenderloin contains less Cholesterol.

Specific food types used in this comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Liver vs Beef tenderloin 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.
Contains more Calcium +11.1%
Contains more Iron +476.2%
Contains more Phosphorus +18.7%
Contains less Sodium -14%
Contains more Zinc +66.7%
Contains more Copper +415.4%
Contains more Manganese +2042.9%
Contains more Selenium +194.8%
Contains more Magnesium +57.1%
Contains more Potassium +120.7%
Equal in Calcium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Contains more Calcium +11.1%
Contains more Iron +476.2%
Contains more Phosphorus +18.7%
Contains less Sodium -14%
Contains more Zinc +66.7%
Contains more Copper +415.4%
Contains more Manganese +2042.9%
Contains more Selenium +194.8%
Contains more Magnesium +57.1%
Contains more Potassium +120.7%
Equal in Calcium - 9

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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +186.7%
Contains more Vitamin B2 +744.6%
Contains more Vitamin B3 +181.2%
Contains more Vitamin B5 +1809.6%
Contains more Vitamin B6 +128%
Contains more Folate +1937.5%
Contains more Vitamin B12 +658.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +186.7%
Contains more Vitamin B2 +744.6%
Contains more Vitamin B3 +181.2%
Contains more Vitamin B5 +1809.6%
Contains more Vitamin B6 +128%
Contains more Folate +1937.5%
Contains more Vitamin B12 +658.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +33%
Contains more Fats +459.1%
Contains more Other +108.7%
Equal in Protein - 23.9
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more Carbs +∞%
Contains more Water +33%
Contains more Fats +459.1%
Contains more Other +108.7%
Equal in Protein - 23.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +1530.2%
Equal in Polyunsaturated fat - 1
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +1530.2%
Equal in Polyunsaturated fat - 1

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 tenderloin
Lower in Sugar ok
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 Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Liver Beef tenderloin Opinion
Net carbs 3.76g 0g Liver
Protein 26.02g 23.9g Liver
Fats 4.4g 24.6g Beef tenderloin
Carbs 3.76g 0g Liver
Calories 165kcal 324kcal Beef tenderloin
Calcium 10mg 9mg Liver
Iron 17.92mg 3.11mg Liver
Magnesium 14mg 22mg Beef tenderloin
Phosphorus 241mg 203mg Liver
Potassium 150mg 331mg Beef tenderloin
Sodium 49mg 57mg Liver
Zinc 6.72mg 4.03mg Liver
Copper 0.634mg 0.123mg Liver
Manganese 0.3mg 0.014mg Liver
Selenium 67.5µg 22.9µg Liver
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.09mg Liver
Vitamin B2 2.196mg 0.26mg Liver
Vitamin B3 8.435mg 3mg Liver
Vitamin B5 4.774mg 0.25mg Liver
Vitamin B6 0.57mg 0.25mg Liver
Folate 163µg 8µg Liver
Vitamin B12 18.67µg 2.46µg Liver
Tryptophan 0.366mg 0.268mg Liver
Threonine 1.107mg 1.044mg Liver
Isoleucine 1.32mg 1.075mg Liver
Leucine 2.319mg 1.889mg Liver
Lysine 2.007mg 1.989mg Liver
Methionine 0.645mg 0.612mg Liver
Phenylalanine 1.274mg 0.933mg Liver
Valine 1.607mg 1.163mg Liver
Histidine 0.708mg 0.818mg Beef tenderloin
Cholesterol 355mg 85mg Beef tenderloin
Saturated Fat 1.41g 9.72g Liver
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 0.63g 10.27g Beef tenderloin
Polyunsaturated fat 1.05g 1g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Beef tenderloin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
397%
Liver
44%
Beef tenderloin
Minerals Daily Need Coverage Score
161%
Liver
54%
Beef tenderloin

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 - 8mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 8.31g)
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 tenderloin
Beef tenderloin is lower in Cholesterol (difference - 270mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $0.3)
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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.