Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Liver vs Dried fruit - In-Depth Nutrition Comparison

Compare

Summary of differences between Liver and Dried fruit

  • Liver has more Vitamin A RAE, 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +573.7%
Contains more Phosphorus +239.4%
Contains more Zinc +1623.1%
Contains more Copper +84.8%
Contains more Calcium +450%
Contains more Magnesium +128.6%
Contains more Potassium +674.7%
Contains less Sodium -79.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains more Iron +573.7%
Contains more Phosphorus +239.4%
Contains more Zinc +1623.1%
Contains more Copper +84.8%
Contains more Calcium +450%
Contains more Magnesium +128.6%
Contains more Potassium +674.7%
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 A +399.4%
Contains more Vitamin C +2260%
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 Folate +1530%
Contains more Vitamin B12 +∞%
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 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin A +399.4%
Contains more Vitamin C +2260%
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 Folate +1530%
Contains more Vitamin B12 +∞%

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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Liver Dried fruit Opinion
Net carbs 3.76g 55.34g Dried fruit
Protein 26.02g 3.39g Liver
Fats 4.4g 0.51g Liver
Carbs 3.76g 62.64g Dried fruit
Calories 165kcal 241kcal Dried fruit
Starch g 0.35g Dried fruit
Fructose g 12.47g Dried fruit
Sugar g 53.44g Liver
Fiber 0g 7.3g Dried fruit
Calcium 10mg 55mg Dried fruit
Iron 17.92mg 2.66mg Liver
Magnesium 14mg 32mg Dried fruit
Phosphorus 241mg 71mg Liver
Potassium 150mg 1162mg Dried fruit
Sodium 49mg 10mg Dried fruit
Zinc 6.72mg 0.39mg Liver
Copper 0.634mg 0.343mg Liver
Vitamin A 17997IU 3604IU Liver
Vitamin E mg 4.33mg Dried fruit
Vitamin D IU 0IU Dried fruit
Vitamin D µg 0µg Dried fruit
Vitamin C 23.6mg 1mg Liver
Vitamin B1 0.258mg 0.015mg Liver
Vitamin B2 2.196mg 0.074mg Liver
Vitamin B3 8.435mg 2.589mg Liver
Vitamin B5 4.774mg 0.516mg Liver
Vitamin B6 0.57mg 0.143mg Liver
Folate 163µg 10µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K µg 3.1µg Dried fruit
Tryptophan 0.366mg 0.016mg Liver
Threonine 1.107mg 0.073mg Liver
Isoleucine 1.32mg 0.063mg Liver
Leucine 2.319mg 0.105mg Liver
Lysine 2.007mg 0.083mg Liver
Methionine 0.645mg 0.015mg Liver
Phenylalanine 1.274mg 0.062mg Liver
Valine 1.607mg 0.078mg Liver
Histidine 0.708mg 0.047mg Liver
Cholesterol 355mg 0mg Dried fruit
Trans Fat g g
Saturated Fat 1.41g 0.017g Dried fruit
Monounsaturated Fat 0.63g 0.074g Liver
Polyunsaturated fat 1.05g 0.074g Liver

Which food is preferable for your diet?

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

People also compare

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

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 contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 355mg)
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.

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.