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  6. Liver vs. Bell pepper

Liver vs. Bell pepper — In-Depth Nutrition Comparison

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The main differences between liver and bell peppers

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, and zinc; however, bell peppers have more vitamin C.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Bell peppers are lower in cholesterol.
  • Bell peppers have a higher glycemic index than liver.

Food types used in this article are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Peppers, sweet, green, raw.

Infographic

Liver vs Bell pepper 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
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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +40%
Contains more IronIron +5170.6%
Contains more CopperCopper +860.6%
Contains more ZincZinc +5069.2%
Contains more PhosphorusPhosphorus +1105%
Contains more ManganeseManganese +145.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +16.7%
Contains less SodiumSodium -93.9%
~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
Liver
8
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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +29927.8%
Contains more Vitamin B1Vitamin B1 +352.6%
Contains more Vitamin B2Vitamin B2 +7742.9%
Contains more Vitamin B3Vitamin B3 +1657.3%
Contains more Vitamin B5Vitamin B5 +4722.2%
Contains more Vitamin B6Vitamin B6 +154.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1530%
Contains more Vitamin CVitamin C +240.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Bell pepper DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 18µg 599%
Iron 17.92mg 0.34mg 220%
Vitamin B2 2.196mg 0.028mg 167%
Selenium 67.5µg 0µg 123%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.099mg 94%
Vitamin C 23.6mg 80.4mg 63%
Copper 0.634mg 0.066mg 63%
Zinc 6.72mg 0.13mg 60%
Protein 26.02g 0.86g 50%
Vitamin B3 8.435mg 0.48mg 50%
Folate 163µg 10µg 38%
Phosphorus 241mg 20mg 32%
Vitamin B6 0.57mg 0.224mg 27%
Vitamin B1 0.258mg 0.057mg 17%
Manganese 0.3mg 0.122mg 8%
Polyunsaturated fat 1.05g 0.062g 7%
Calories 165kcal 20kcal 7%
Fats 4.4g 0.17g 7%
Fiber 0g 1.7g 7%
Vitamin K 7.4µg 6%
Saturated fat 1.41g 0.058g 6%
Sodium 49mg 3mg 2%
Monounsaturated fat 0.63g 0.008g 2%
Vitamin E 0.37mg 2%
Fructose 1.12g 1%
Choline 5.5mg 1%
Potassium 150mg 175mg 1%
Magnesium 14mg 10mg 1%
Carbs 3.76g 4.64g 0%
Net carbs 3.76g 2.94g N/A
Calcium 10mg 10mg 0%
Sugar 2.4g N/A
Tryptophan 0.366mg 0.012mg 0%
Threonine 1.107mg 0.036mg 0%
Isoleucine 1.32mg 0.024mg 0%
Leucine 2.319mg 0.036mg 0%
Lysine 2.007mg 0.039mg 0%
Methionine 0.645mg 0.007mg 0%
Phenylalanine 1.274mg 0.092mg 0%
Valine 1.607mg 0.036mg 0%
Histidine 0.708mg 0.01mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g 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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +2925.6%
Contains more FatsFats +2488.2%
Contains more OtherOther +240.9%
Contains more CarbsCarbs +23.4%
Contains more WaterWater +46%

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +7775%
Contains more Poly. FatPolyunsaturated fat +1593.5%
Contains less Sat. FatSaturated fat -95.9%

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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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.