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  6. Liver vs. Cheese

Liver vs. Cheese — In-Depth Nutrition Comparison

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Significant differences between liver and cheese

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, and copper; however, cheese is richer in calcium.
  • Liver covers your daily vitamin B12 needs 732% more than cheese.
  • Cheese has 128 times less iron than liver. Liver has 17.92mg of iron, while cheese has 0.14mg.
  • Cheese contains less cholesterol.

Specific food types used in this comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Cheese, cheddar.

Infographic

Liver vs Cheese 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%
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +97.4%
Contains more IronIron +12700%
Contains more CopperCopper +2013.3%
Contains more ZincZinc +84.6%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +1011.1%
Contains more SeleniumSelenium +136.8%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +7000%
Contains more PhosphorusPhosphorus +88.8%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Cheese
Cheese
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1537.9%
Contains more Vitamin B1Vitamin B1 +789.7%
Contains more Vitamin B2Vitamin B2 +413.1%
Contains more Vitamin B3Vitamin B3 +14196.6%
Contains more Vitamin B5Vitamin B5 +1064.4%
Contains more Vitamin B6Vitamin B6 +763.6%
Contains more Vitamin B12Vitamin B12 +1597.3%
Contains more FolateFolate +503.7%

All nutrients comparison - raw data values

Nutrient Liver Cheese DV% diff.
Vitamin B12 18.67µg 1.1µg 732%
Vitamin A 5405µg 330µg 564%
Iron 17.92mg 0.14mg 222%
Vitamin B2 2.196mg 0.428mg 136%
Vitamin B5 4.774mg 0.41mg 87%
Cholesterol 355mg 99mg 85%
Saturated fat 1.41g 18.867g 79%
Selenium 67.5µg 28.5µg 71%
Calcium 10mg 710mg 70%
Copper 0.634mg 0.03mg 67%
Vitamin B3 8.435mg 0.059mg 52%
Fats 4.4g 33.31g 44%
Vitamin B6 0.57mg 0.066mg 39%
Folate 163µg 27µg 34%
Phosphorus 241mg 455mg 31%
Zinc 6.72mg 3.64mg 28%
Vitamin C 23.6mg 0mg 26%
Sodium 49mg 653mg 26%
Monounsaturated fat 0.63g 9.246g 22%
Vitamin B1 0.258mg 0.029mg 19%
Calories 165kcal 404kcal 12%
Manganese 0.3mg 0.027mg 12%
Protein 26.02g 22.87g 6%
Vitamin E 0.71mg 5%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Magnesium 14mg 27mg 3%
Choline 16.5mg 3%
Potassium 150mg 76mg 2%
Vitamin K 2.4µg 2%
Polyunsaturated fat 1.05g 1.421g 2%
Protein per 100 calories 16g 5.7g N/A
Calories per 10 g protein 63kcal 177kcal N/A
Weight per 100 calories 61g 25g N/A
Unsaturated / Saturated Fat ratio 1.2 0.57 N/A
Net carbs 3.76g 3.09g N/A
Carbs 3.76g 3.09g 0%
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.366mg 0.547mg 0%
Threonine 1.107mg 1.044mg 0%
Isoleucine 1.32mg 1.206mg 0%
Leucine 2.319mg 1.939mg 0%
Lysine 2.007mg 1.025mg 0%
Methionine 0.645mg 0.547mg 0%
Phenylalanine 1.274mg 1.074mg 0%
Valine 1.607mg 1.404mg 0%
Histidine 0.708mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0.03g 0.001g N/A
Omega-3 - DPA 0.04g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more ProteinProtein +13.8%
Contains more CarbsCarbs +21.7%
Contains more WaterWater +73.7%
Contains more FatsFats +657%
Contains more OtherOther +147.3%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +1367.6%
Contains more Poly. FatPolyunsaturated fat +35.3%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.