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  6. Liver vs. Cauliflower

Liver vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between liver and cauliflower?

  • Cauliflower has less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 than liver.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Cauliflower contains less cholesterol.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Cauliflower, raw types in this comparison.

Infographic

Liver vs Cauliflower 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
6
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more IronIron +4166.7%
Contains more CopperCopper +1525.6%
Contains more ZincZinc +2388.9%
Contains more PhosphorusPhosphorus +447.7%
Contains more ManganeseManganese +93.5%
Contains more SeleniumSelenium +11150%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +99.3%
Contains less SodiumSodium -38.8%
~equal in Magnesium ~15mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +416%
Contains more Vitamin B2Vitamin B2 +3560%
Contains more Vitamin B3Vitamin B3 +1563.7%
Contains more Vitamin B5Vitamin B5 +615.7%
Contains more Vitamin B6Vitamin B6 +209.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +186%
Contains more Vitamin CVitamin C +104.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Cauliflower DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 0.42mg 219%
Vitamin B2 2.196mg 0.06mg 164%
Selenium 67.5µg 0.6µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.667mg 82%
Copper 0.634mg 0.039mg 66%
Zinc 6.72mg 0.27mg 59%
Vitamin B3 8.435mg 0.507mg 50%
Protein 26.02g 1.92g 48%
Vitamin B6 0.57mg 0.184mg 30%
Phosphorus 241mg 44mg 28%
Folate 163µg 57µg 27%
Vitamin C 23.6mg 48.2mg 27%
Vitamin B1 0.258mg 0.05mg 17%
Vitamin K 15.5µg 13%
Fiber 0g 2g 8%
Choline 44.3mg 8%
Polyunsaturated fat 1.05g 0.031g 7%
Calories 165kcal 25kcal 7%
Manganese 0.3mg 0.155mg 6%
Saturated fat 1.41g 0.13g 6%
Fats 4.4g 0.28g 6%
Potassium 150mg 299mg 4%
Fructose 0.97g 1%
Sodium 49mg 30mg 1%
Calcium 10mg 22mg 1%
Monounsaturated fat 0.63g 0.034g 1%
Vitamin E 0.08mg 1%
Carbs 3.76g 4.97g 0%
Net carbs 3.76g 2.97g N/A
Magnesium 14mg 15mg 0%
Sugar 1.91g N/A
Tryptophan 0.366mg 0.02mg 0%
Threonine 1.107mg 0.076mg 0%
Isoleucine 1.32mg 0.071mg 0%
Leucine 2.319mg 0.106mg 0%
Lysine 2.007mg 0.217mg 0%
Methionine 0.645mg 0.02mg 0%
Phenylalanine 1.274mg 0.065mg 0%
Valine 1.607mg 0.125mg 0%
Histidine 0.708mg 0.056mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0.04g 0g N/A
Omega-6 - Linoleic acid 0.013g 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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1255.2%
Contains more FatsFats +1471.4%
Contains more OtherOther +97.4%
Contains more CarbsCarbs +32.2%
Contains more WaterWater +43.1%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +1752.9%
Contains more Poly. FatPolyunsaturated fat +3287.1%
Contains less Sat. FatSaturated fat -90.8%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.