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  6. Liver vs. Cranberries

Liver vs. Cranberries — In-Depth Nutrition Comparison

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How are liver and cranberries different?

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 than cranberries.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Liver has a lower glycemic index (0) than cranberries (45).

Pork, fresh, variety meats, and by-products, liver, cooked, braised and Cranberries, raw are the varieties used in this article.

Infographic

Liver vs Cranberries 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
9
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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +87.5%
Contains more IronIron +7691.3%
Contains more CopperCopper +1032.1%
Contains more ZincZinc +7366.7%
Contains more PhosphorusPhosphorus +2090.9%
Contains more ManganeseManganese +12.4%
Contains more SeleniumSelenium +67400%
Contains less SodiumSodium -95.9%

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 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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +68.6%
Contains more Vitamin AVitamin A +180066.7%
Contains more Vitamin B1Vitamin B1 +2050%
Contains more Vitamin B2Vitamin B2 +10880%
Contains more Vitamin B3Vitamin B3 +8251.5%
Contains more Vitamin B5Vitamin B5 +1518.3%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +16200%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Cranberries DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 3µg 600%
Iron 17.92mg 0.23mg 221%
Vitamin B2 2.196mg 0.02mg 167%
Selenium 67.5µg 0.1µg 123%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.295mg 90%
Copper 0.634mg 0.056mg 64%
Zinc 6.72mg 0.09mg 60%
Vitamin B3 8.435mg 0.101mg 52%
Protein 26.02g 0.46g 51%
Folate 163µg 1µg 41%
Vitamin B6 0.57mg 0.057mg 39%
Phosphorus 241mg 11mg 33%
Vitamin B1 0.258mg 0.012mg 21%
Fiber 0g 3.6g 14%
Vitamin C 23.6mg 14mg 11%
Vitamin E 1.32mg 9%
Fats 4.4g 0.13g 7%
Polyunsaturated fat 1.05g 0.055g 7%
Saturated fat 1.41g 0.008g 6%
Calories 165kcal 46kcal 6%
Vitamin K 5µg 4%
Carbs 3.76g 11.97g 3%
Potassium 150mg 80mg 2%
Magnesium 14mg 6mg 2%
Monounsaturated fat 0.63g 0.018g 2%
Sodium 49mg 2mg 2%
Manganese 0.3mg 0.267mg 1%
Fructose 0.67g 1%
Choline 5.5mg 1%
Net carbs 3.76g 8.37g N/A
Calcium 10mg 8mg 0%
Sugar 4.27g N/A
Tryptophan 0.366mg 0.003mg 0%
Threonine 1.107mg 0.028mg 0%
Isoleucine 1.32mg 0.033mg 0%
Leucine 2.319mg 0.053mg 0%
Lysine 2.007mg 0.039mg 0%
Methionine 0.645mg 0.003mg 0%
Phenylalanine 1.274mg 0.036mg 0%
Valine 1.607mg 0.045mg 0%
Histidine 0.708mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +5556.5%
Contains more FatsFats +3284.6%
Contains more OtherOther +1150%
Contains more CarbsCarbs +218.4%
Contains more WaterWater +35.8%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +3400%
Contains more Poly. FatPolyunsaturated fat +1809.1%
Contains less Sat. FatSaturated fat -99.4%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.