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  6. Liver vs. Beef tenderloin

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, 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
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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
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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more IronIron +476.2%
Contains more CopperCopper +415.4%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +18.7%
Contains less SodiumSodium -14%
Contains more ManganeseManganese +2042.9%
Contains more SeleniumSelenium +194.8%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +120.7%
~equal in Calcium ~9mg

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
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% 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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +186.7%
Contains more Vitamin B2Vitamin B2 +744.6%
Contains more Vitamin B3Vitamin B3 +181.2%
Contains more Vitamin B5Vitamin B5 +1809.6%
Contains more Vitamin B6Vitamin B6 +128%
Contains more Vitamin B12Vitamin B12 +658.9%
Contains more FolateFolate +1937.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Liver Beef tenderloin DV% diff.
Vitamin B12 18.67µg 2.46µg 675%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 3.11mg 185%
Vitamin B2 2.196mg 0.26mg 149%
Vitamin B5 4.774mg 0.25mg 90%
Cholesterol 355mg 85mg 90%
Selenium 67.5µg 22.9µg 81%
Copper 0.634mg 0.123mg 57%
Folate 163µg 8µg 39%
Saturated fat 1.41g 9.72g 38%
Vitamin B3 8.435mg 3mg 34%
Fats 4.4g 24.6g 31%
Vitamin C 23.6mg 0mg 26%
Vitamin B6 0.57mg 0.25mg 25%
Zinc 6.72mg 4.03mg 24%
Monounsaturated fat 0.63g 10.27g 24%
Choline 91mg 17%
Vitamin B1 0.258mg 0.09mg 14%
Manganese 0.3mg 0.014mg 12%
Calories 165kcal 324kcal 8%
Phosphorus 241mg 203mg 5%
Potassium 150mg 331mg 5%
Protein 26.02g 23.9g 4%
Magnesium 14mg 22mg 2%
Carbs 3.76g 0g 1%
Net carbs 3.76g 0g N/A
Calcium 10mg 9mg 0%
Sodium 49mg 57mg 0%
Polyunsaturated fat 1.05g 1g 0%
Tryptophan 0.366mg 0.268mg 0%
Threonine 1.107mg 1.044mg 0%
Isoleucine 1.32mg 1.075mg 0%
Leucine 2.319mg 1.889mg 0%
Lysine 2.007mg 1.989mg 0%
Methionine 0.645mg 0.612mg 0%
Phenylalanine 1.274mg 0.933mg 0%
Valine 1.607mg 1.163mg 0%
Histidine 0.708mg 0.818mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g 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
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 CarbsCarbs +∞%
Contains more WaterWater +33%
Contains more FatsFats +459.1%
Contains more OtherOther +108.7%
~equal in Protein ~23.9g

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +1530.2%
~equal in Polyunsaturated fat ~1g

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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 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.