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Liver vs Beef tenderloin - In-Depth Nutrition Comparison

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Significant differences between Liver and Beef tenderloin

  • Liver has more Vitamin B12, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, and Folate, however Beef tenderloin is richer in Vitamin A RAE.
  • Liver covers your daily Vitamin B12 needs 675% more than Beef tenderloin.
  • Beef tenderloin has 20 times less Folate than Liver. Liver has 163µg of Folate, while Beef tenderloin has 8µg.
  • 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
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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" chart 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 Magnesium +57.1%
Contains more Potassium +120.7%
Equal in Calcium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 117% 16% 87% 30% 8% 110% 41%
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 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" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Beef tenderloin
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals 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
Starch g g
Fructose g g
Sugar g 0g Liver
Fiber 0g 0g
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
Vitamin A 17997IU 0IU Liver
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
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
Vitamin K µg µg
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
Trans Fat g g
Saturated Fat 1.41g 9.72g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
397
Liver
44
Beef tenderloin
Mineral Summary Score
150
Liver
51
Beef tenderloin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
156%
Liver
143%
Beef tenderloin
Carbohydrates
4%
Liver
0%
Beef tenderloin
Fats
20%
Liver
114%
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 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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.