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Liver vs. Buttermilk — In-Depth Nutrition Comparison

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How are liver and buttermilk different?

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 than buttermilk.
  • Daily need coverage for vitamin B12 for liver is 769% higher.
  • Liver contains 383 times more vitamin A than buttermilk. While liver contains 17997IU of vitamin A, buttermilk contains only 47IU.
  • Buttermilk has less cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Milk, buttermilk, fluid, cultured, lowfat are the varieties used in this article.

Infographic

Liver vs Buttermilk 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
8
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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +27.3%
Contains more IronIron +35740%
Contains more CopperCopper +5663.6%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +170.8%
Contains less SodiumSodium -74.2%
Contains more ManganeseManganese +14900%
Contains more SeleniumSelenium +3275%
Contains more CalciumCalcium +1060%
~equal in Potassium ~151mg

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
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +2260%
Contains more Vitamin AVitamin A +38507.1%
Contains more Vitamin B1Vitamin B1 +658.8%
Contains more Vitamin B2Vitamin B2 +1326%
Contains more Vitamin B3Vitamin B3 +14443.1%
Contains more Vitamin B5Vitamin B5 +1636%
Contains more Vitamin B6Vitamin B6 +1576.5%
Contains more Vitamin B12Vitamin B12 +8386.4%
Contains more FolateFolate +3160%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more ProteinProtein +686.1%
Contains more FatsFats +400%
Contains more OtherOther +68.5%
Contains more CarbsCarbs +27.4%
Contains more WaterWater +40.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +148%
Contains more Poly. FatPolyunsaturated fat +3081.8%
Contains less Sat. FatSaturated fat -61.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Buttermilk
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Liver Buttermilk DV% diff.
Vitamin B12 18.67µg 0.22µg 769%
Vitamin A 5405µg 14µg 599%
Iron 17.92mg 0.05mg 223%
Vitamin B2 2.196mg 0.154mg 157%
Selenium 67.5µg 2µg 119%
Cholesterol 355mg 4mg 117%
Vitamin B5 4.774mg 0.275mg 90%
Copper 0.634mg 0.011mg 69%
Zinc 6.72mg 0.42mg 57%
Vitamin B3 8.435mg 0.058mg 52%
Protein 26.02g 3.31g 45%
Vitamin B6 0.57mg 0.034mg 41%
Folate 163µg 5µg 40%
Vitamin C 23.6mg 1mg 25%
Phosphorus 241mg 89mg 22%
Vitamin B1 0.258mg 0.034mg 19%
Manganese 0.3mg 0.002mg 13%
Calcium 10mg 116mg 11%
Polyunsaturated fat 1.05g 0.033g 7%
Calories 165kcal 40kcal 6%
Sodium 49mg 190mg 6%
Fats 4.4g 0.88g 5%
Saturated fat 1.41g 0.548g 4%
Choline 17.7mg 3%
Monounsaturated fat 0.63g 0.254g 1%
Magnesium 14mg 11mg 1%
Carbs 3.76g 4.79g 0%
Net carbs 3.76g 4.79g N/A
Vitamin D 1IU 0%
Potassium 150mg 151mg 0%
Sugar 4.79g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.366mg 0.042mg 0%
Threonine 1.107mg 0.141mg 0%
Isoleucine 1.32mg 0.171mg 0%
Leucine 2.319mg 0.313mg 0%
Lysine 2.007mg 0.277mg 0%
Methionine 0.645mg 0.087mg 0%
Phenylalanine 1.274mg 0.171mg 0%
Valine 1.607mg 0.217mg 0%
Histidine 0.708mg 0.1mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Buttermilk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
422%
Liver
9%
Buttermilk
Minerals Daily Need Coverage Score
161%
Liver
15%
Buttermilk

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 4.79g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 141mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 0)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
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?
Buttermilk
Buttermilk is lower in Cholesterol (difference - 351mg)
Which food is lower in Saturated fat?
Buttermilk
Buttermilk is lower in Saturated fat (difference - 0.862g)

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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.