Liver vs. Coconut — In-Depth Nutrition Comparison
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A recap on differences between liver and coconut
- Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and zinc; however, coconut is higher in manganese.
- Liver covers your daily vitamin B12 needs 778% more than coconut.
- Coconut has less cholesterol.
- The glycemic index of coconut is higher.
Food varieties used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Nuts, coconut meat, raw.
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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.
| Contains more IronIron | +637.4% |
| Contains more CopperCopper | +45.7% |
| Contains more ZincZinc | +510.9% |
| Contains more PhosphorusPhosphorus | +113.3% |
| Contains more SeleniumSelenium | +568.3% |
| Contains more MagnesiumMagnesium | +128.6% |
| Contains more CalciumCalcium | +40% |
| Contains more PotassiumPotassium | +137.3% |
| Contains less SodiumSodium | -59.2% |
| Contains more ManganeseManganese | +400% |
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.
| Contains more Vitamin CVitamin C | +615.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +290.9% |
| Contains more Vitamin B2Vitamin B2 | +10880% |
| Contains more Vitamin B3Vitamin B3 | +1462% |
| Contains more Vitamin B5Vitamin B5 | +1491.3% |
| Contains more Vitamin B6Vitamin B6 | +955.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +526.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +681.4% |
| Contains more WaterWater | +36.9% |
| Contains more OtherOther | +56.3% |
| Contains more FatsFats | +661.1% |
| Contains more CarbsCarbs | +305.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.3% |
| Contains more Poly. FatPolyunsaturated fat | +186.9% |
| Contains more Mono. FatMonounsaturated fat | +126.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 18.67µg | 0µg | 778% |
| Vitamin A | 5405µg | 0µg | 601% |
| Iron | 17.92mg | 2.43mg | 194% |
| Vitamin B2 | 2.196mg | 0.02mg | 167% |
| Saturated fat | 1.41g | 29.698g | 129% |
| Cholesterol | 355mg | 0mg | 118% |
| Selenium | 67.5µg | 10.1µg | 104% |
| Vitamin B5 | 4.774mg | 0.3mg | 89% |
| Manganese | 0.3mg | 1.5mg | 52% |
| Zinc | 6.72mg | 1.1mg | 51% |
| Vitamin B3 | 8.435mg | 0.54mg | 49% |
| Protein | 26.02g | 3.33g | 45% |
| Fats | 4.4g | 33.49g | 45% |
| Vitamin B6 | 0.57mg | 0.054mg | 40% |
| Fiber | 0g | 9g | 36% |
| Folate | 163µg | 26µg | 34% |
| Vitamin C | 23.6mg | 3.3mg | 23% |
| Copper | 0.634mg | 0.435mg | 22% |
| Phosphorus | 241mg | 113mg | 18% |
| Vitamin B1 | 0.258mg | 0.066mg | 16% |
| Calories | 165kcal | 354kcal | 9% |
| Potassium | 150mg | 356mg | 6% |
| Polyunsaturated fat | 1.05g | 0.366g | 5% |
| Carbs | 3.76g | 15.23g | 4% |
| Magnesium | 14mg | 32mg | 4% |
| Monounsaturated fat | 0.63g | 1.425g | 2% |
| Choline | 12.1mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Sodium | 49mg | 20mg | 1% |
| Net carbs | 3.76g | 6.23g | N/A |
| Calcium | 10mg | 14mg | 0% |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.366mg | 0.039mg | 0% |
| Threonine | 1.107mg | 0.121mg | 0% |
| Isoleucine | 1.32mg | 0.131mg | 0% |
| Leucine | 2.319mg | 0.247mg | 0% |
| Lysine | 2.007mg | 0.147mg | 0% |
| Methionine | 0.645mg | 0.062mg | 0% |
| Phenylalanine | 1.274mg | 0.169mg | 0% |
| Valine | 1.607mg | 0.202mg | 0% |
| Histidine | 0.708mg | 0.077mg | 0% |
| Omega-3 - DHA | 0.03g | 0g | N/A |
| Omega-3 - DPA | 0.04g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
161%
63%
Comparison summary
Which food is lower in Sugar?
Liver is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Liver is lower in Saturated fat (difference - 28.288g)
Which food is lower in glycemic index?
Liver is lower in glycemic index (difference - 59)
Which food is cheaper?
Liver is cheaper (difference - $2.3)
Which food is richer in vitamins?
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 29mg)
Which food is richer in minerals?
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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.