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  6. Liver vs. Black gram

Liver vs. Black gram — In-Depth Nutrition Comparison

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The main differences between liver and black gram

  • Liver has more vitamin B12, vitamin A, vitamin B2, iron, selenium, and vitamin B5; however, black gram has more fiber, magnesium, and manganese.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Black gram has a higher glycemic index than liver.

Food types used in this article are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Mungo beans, mature seeds, raw.

Infographic

Liver vs Black gram 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
3
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more IronIron +136.7%
Contains more ZincZinc +100.6%
Contains more SeleniumSelenium +723.2%
Contains more MagnesiumMagnesium +1807.1%
Contains more CalciumCalcium +1280%
Contains more PotassiumPotassium +555.3%
Contains more CopperCopper +54.7%
Contains more PhosphorusPhosphorus +57.3%
Contains less SodiumSodium -22.4%
Contains more ManganeseManganese +409%

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
7
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +540400%
Contains more Vitamin B2Vitamin B2 +764.6%
Contains more Vitamin B3Vitamin B3 +482.9%
Contains more Vitamin B5Vitamin B5 +426.9%
Contains more Vitamin B6Vitamin B6 +102.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +32.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.273mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Black gram DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 1µg 600%
Vitamin B2 2.196mg 0.254mg 149%
Iron 17.92mg 7.57mg 129%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 8.2µg 108%
Vitamin B5 4.774mg 0.906mg 77%
Fiber 0g 18.3g 73%
Magnesium 14mg 267mg 60%
Manganese 0.3mg 1.527mg 53%
Vitamin B3 8.435mg 1.447mg 44%
Copper 0.634mg 0.981mg 39%
Zinc 6.72mg 3.35mg 31%
Vitamin C 23.6mg 0mg 26%
Potassium 150mg 983mg 25%
Vitamin B6 0.57mg 0.281mg 22%
Phosphorus 241mg 379mg 20%
Carbs 3.76g 58.99g 18%
Calcium 10mg 138mg 13%
Folate 163µg 216µg 13%
Calories 165kcal 341kcal 9%
Saturated fat 1.41g 0.114g 6%
Fats 4.4g 1.64g 4%
Protein 26.02g 25.21g 2%
Vitamin B1 0.258mg 0.273mg 1%
Monounsaturated fat 0.63g 0.085g 1%
Net carbs 3.76g 40.69g N/A
Sodium 49mg 38mg 0%
Polyunsaturated fat 1.05g 1.071g 0%
Tryptophan 0.366mg 0.263mg 0%
Threonine 1.107mg 0.875mg 0%
Isoleucine 1.32mg 1.287mg 0%
Leucine 2.319mg 2.089mg 0%
Lysine 2.007mg 1.674mg 0%
Methionine 0.645mg 0.367mg 0%
Phenylalanine 1.274mg 1.473mg 0%
Valine 1.607mg 1.416mg 0%
Histidine 0.708mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +168.3%
Contains more WaterWater +495.6%
Contains more CarbsCarbs +1468.9%
Contains more OtherOther +124%
~equal in Protein ~25.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +641.2%
Contains less Sat. FatSaturated fat -91.9%
~equal in Polyunsaturated fat ~1.071g

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.