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Liver vs Dried fruit - In-Depth Nutrition Comparison

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Summary of differences between Liver and Dried fruit

  • Liver has more Vitamin A, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Folate, and Vitamin B3, while Dried fruit has more Vitamin B12.
  • Liver covers your daily need of Vitamin B12 778% more than Dried fruit.
  • Liver contains 31 times more Selenium than Dried fruit. While Liver contains 67.5µg of Selenium, Dried fruit contains only 2.2µg.

These are the specific foods used in this comparison Pork, fresh, variety meats and by-products, liver, cooked, braised and Apricots, dried, sulfured, uncooked.

Infographic

Liver vs Dried fruit infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
4
:
Contains more Iron +573.7%
Contains more Copper +84.8%
Contains more Zinc +1623.1%
Contains more Phosphorus +239.4%
Contains more Calcium +450%
Contains more Potassium +674.7%
Contains more Magnesium +128.6%
Contains less Sodium -79.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 673% 3% 14% 10% 212% 184% 104% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Contains more Iron +573.7%
Contains more Copper +84.8%
Contains more Zinc +1623.1%
Contains more Phosphorus +239.4%
Contains more Calcium +450%
Contains more Potassium +674.7%
Contains more Magnesium +128.6%
Contains less Sodium -79.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
9
:
Contains more Vitamin C +2260%
Contains more Vitamin A +399.4%
Contains more Vitamin B1 +1620%
Contains more Vitamin B2 +2867.6%
Contains more Vitamin B3 +225.8%
Contains more Vitamin B5 +825.2%
Contains more Vitamin B6 +298.6%
Contains more Vitamin B12 +∞%
Contains more Folate +1530%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 79% 1080% 0% 0% 65% 507% 159% 287% 132% 2334% 0% 123%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Contains more Vitamin C +2260%
Contains more Vitamin A +399.4%
Contains more Vitamin B1 +1620%
Contains more Vitamin B2 +2867.6%
Contains more Vitamin B3 +225.8%
Contains more Vitamin B5 +825.2%
Contains more Vitamin B6 +298.6%
Contains more Vitamin B12 +∞%
Contains more Folate +1530%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
397
Liver
38
Dried fruit
Mineral Summary Score
150
Liver
50
Dried fruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
156%
Liver
20%
Dried fruit
Carbohydrates
4%
Liver
63%
Dried fruit
Fats
20%
Liver
2%
Dried fruit

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Dried fruit
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 31)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.393g)
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.

All nutrients comparison - raw data values

Nutrient Liver Dried fruit Opinion
Calories 165 241 Dried fruit
Protein 26.02 3.39 Liver
Fats 4.4 0.51 Liver
Vitamin C 23.6 1 Liver
Carbs 3.76 62.64 Dried fruit
Cholesterol 355 0 Dried fruit
Vitamin D 0 Dried fruit
Iron 17.92 2.66 Liver
Calcium 10 55 Dried fruit
Potassium 150 1162 Dried fruit
Magnesium 14 32 Dried fruit
Sugar 53.44 Liver
Fiber 0 7.3 Dried fruit
Copper 0.634 0.343 Liver
Zinc 6.72 0.39 Liver
Starch 0.35 Dried fruit
Phosphorus 241 71 Liver
Sodium 49 10 Dried fruit
Vitamin A 17997 3604 Liver
Vitamin E 4.33 Dried fruit
Vitamin D 0 Dried fruit
Vitamin B1 0.258 0.015 Liver
Vitamin B2 2.196 0.074 Liver
Vitamin B3 8.435 2.589 Liver
Vitamin B5 4.774 0.516 Liver
Vitamin B6 0.57 0.143 Liver
Vitamin B12 18.67 0 Liver
Vitamin K 3.1 Dried fruit
Folate 163 10 Liver
Trans Fat
Saturated Fat 1.41 0.017 Dried fruit
Monounsaturated Fat 0.63 0.074 Liver
Polyunsaturated fat 1.05 0.074 Liver
Tryptophan 0.366 0.016 Liver
Threonine 1.107 0.073 Liver
Isoleucine 1.32 0.063 Liver
Leucine 2.319 0.105 Liver
Lysine 2.007 0.083 Liver
Methionine 0.645 0.015 Liver
Phenylalanine 1.274 0.062 Liver
Valine 1.607 0.078 Liver
Histidine 0.708 0.047 Liver
Fructose 12.47 Dried fruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.