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Liver vs. Brunost — In-Depth Nutrition Comparison

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Important differences between Liver and Brunost

  • Liver has more Vitamin B12, Vitamin A RAE, Iron, Selenium, Vitamin B2, Copper, Zinc, and Vitamin B3 than Brunost.
  • Liver's daily need coverage for Vitamin B12 is 677% more.
  • Liver contains 34 times more Iron than Brunost. Liver contains 17.92mg of Iron, while Brunost contains 0.52mg.
  • Brunost contains less Cholesterol.

The food varieties used in the comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Cheese, gjetost.

Infographic

Liver vs Brunost 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
6
:
Contains more Iron +3346.2%
Contains less Sodium -91.8%
Contains more Zinc +489.5%
Contains more Copper +692.5%
Contains more Manganese +650%
Contains more Selenium +365.5%
Contains more Calcium +3900%
Contains more Magnesium +400%
Contains more Phosphorus +84.2%
Contains more Potassium +839.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Contains more Iron +3346.2%
Contains less Sodium -91.8%
Contains more Zinc +489.5%
Contains more Copper +692.5%
Contains more Manganese +650%
Contains more Selenium +365.5%
Contains more Calcium +3900%
Contains more Magnesium +400%
Contains more Phosphorus +84.2%
Contains more Potassium +839.3%

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
8
:
Contains more Vitamin A +1517%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +58.9%
Contains more Vitamin B3 +937.5%
Contains more Vitamin B5 +42.5%
Contains more Vitamin B6 +110.3%
Contains more Folate +3160%
Contains more Vitamin B12 +671.5%
Contains more Vitamin B1 +22.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin A +1517%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +58.9%
Contains more Vitamin B3 +937.5%
Contains more Vitamin B5 +42.5%
Contains more Vitamin B6 +110.3%
Contains more Folate +3160%
Contains more Vitamin B12 +671.5%
Contains more Vitamin B1 +22.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
2
:
Contains more Protein +169.6%
Contains more Water +378.6%
Contains more Fats +570.7%
Contains more Carbs +1034.3%
Contains more Other +216.7%
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more Protein +169.6%
Contains more Water +378.6%
Contains more Fats +570.7%
Contains more Carbs +1034.3%
Contains more Other +216.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
:
Contains less Saturated Fat -92.6%
Contains more Polyunsaturated fat +11.9%
Contains more Monounsaturated Fat +1150.6%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Contains less Saturated Fat -92.6%
Contains more Polyunsaturated fat +11.9%
Contains more Monounsaturated Fat +1150.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Brunost Opinion
Net carbs 3.76g 42.65g Brunost
Protein 26.02g 9.65g Liver
Fats 4.4g 29.51g Brunost
Carbs 3.76g 42.65g Brunost
Calories 165kcal 466kcal Brunost
Calcium 10mg 400mg Brunost
Iron 17.92mg 0.52mg Liver
Magnesium 14mg 70mg Brunost
Phosphorus 241mg 444mg Brunost
Potassium 150mg 1409mg Brunost
Sodium 49mg 600mg Liver
Zinc 6.72mg 1.14mg Liver
Copper 0.634mg 0.08mg Liver
Manganese 0.3mg 0.04mg Liver
Selenium 67.5µg 14.5µg Liver
Vitamin A 17997IU 1113IU Liver
Vitamin A RAE 5405µg 334µg Liver
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.315mg Brunost
Vitamin B2 2.196mg 1.382mg Liver
Vitamin B3 8.435mg 0.813mg Liver
Vitamin B5 4.774mg 3.351mg Liver
Vitamin B6 0.57mg 0.271mg Liver
Folate 163µg 5µg Liver
Vitamin B12 18.67µg 2.42µg Liver
Tryptophan 0.366mg 0.135mg Liver
Threonine 1.107mg 0.393mg Liver
Isoleucine 1.32mg 0.519mg Liver
Leucine 2.319mg 0.992mg Liver
Lysine 2.007mg 0.814mg Liver
Methionine 0.645mg 0.318mg Liver
Phenylalanine 1.274mg 0.54mg Liver
Valine 1.607mg 0.765mg Liver
Histidine 0.708mg 0.293mg Liver
Cholesterol 355mg 94mg Brunost
Saturated Fat 1.41g 19.16g Liver
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 0.63g 7.879g Brunost
Polyunsaturated fat 1.05g 0.938g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Brunost
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
397%
Liver
87%
Brunost
Minerals Daily Need Coverage Score
161%
Liver
72%
Brunost

Comparison summary

Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 551mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 17.75g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 27)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Brunost
Brunost is lower in Cholesterol (difference - 261mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.