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  6. Liver vs. Chinese broccoli

Liver vs. Chinese broccoli — In-Depth Nutrition Comparison

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Significant differences between liver and chinese broccoli

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 in liver is higher than in chinese broccoli.
  • Liver covers your daily vitamin B12 needs 778% more than chinese broccoli.
  • Chinese broccoli has a higher glycemic index. The glycemic index of chinese broccoli is 32, while the glycemic index of liver is 0.

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

Infographic

Liver vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more IronIron +3100%
Contains more CopperCopper +939.3%
Contains more ZincZinc +1623.1%
Contains more PhosphorusPhosphorus +487.8%
Contains more ManganeseManganese +13.6%
Contains more SeleniumSelenium +5092.3%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +74%
Contains less SodiumSodium -85.7%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin AVitamin A +6491.5%
Contains more Vitamin B1Vitamin B1 +171.6%
Contains more Vitamin B2Vitamin B2 +1404.1%
Contains more Vitamin B3Vitamin B3 +1830.2%
Contains more Vitamin B5Vitamin B5 +2902.5%
Contains more Vitamin B6Vitamin B6 +714.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +64.6%
Contains more Vitamin CVitamin C +19.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Chinese broccoli DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 82µg 591%
Iron 17.92mg 0.56mg 217%
Vitamin B2 2.196mg 0.146mg 158%
Selenium 67.5µg 1.3µg 120%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.159mg 92%
Vitamin K 84.8µg 71%
Copper 0.634mg 0.061mg 64%
Zinc 6.72mg 0.39mg 58%
Protein 26.02g 1.14g 50%
Vitamin B3 8.435mg 0.437mg 50%
Vitamin B6 0.57mg 0.07mg 38%
Phosphorus 241mg 41mg 29%
Folate 163µg 99µg 16%
Vitamin B1 0.258mg 0.095mg 14%
Fiber 0g 2.5g 10%
Calcium 10mg 100mg 9%
Calories 165kcal 22kcal 7%
Saturated fat 1.41g 0.11g 6%
Fats 4.4g 0.72g 6%
Polyunsaturated fat 1.05g 0.33g 5%
Choline 25.3mg 5%
Vitamin C 23.6mg 28.2mg 5%
Potassium 150mg 261mg 3%
Vitamin E 0.48mg 3%
Manganese 0.3mg 0.264mg 2%
Sodium 49mg 7mg 2%
Monounsaturated fat 0.63g 0.05g 1%
Magnesium 14mg 18mg 1%
Net carbs 3.76g 1.31g N/A
Carbs 3.76g 3.81g 0%
Sugar 0.84g N/A
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +2182.5%
Contains more FatsFats +511.1%
Contains more OtherOther +89.9%
Contains more WaterWater +45.4%
~equal in Carbs ~3.81g

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +1160%
Contains more Poly. FatPolyunsaturated fat +218.2%
Contains less Sat. FatSaturated fat -92.2%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.