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Liver vs Dried fruit - In-Depth Nutrition Comparison

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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%
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
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 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 +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
244
Liver
32
Dried fruit
Mineral Summary Score
79
Liver
33
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 the food
Protein
156%
Liver
20%
Dried fruit
Carbohydrates
4%
Liver
63%
Dried fruit
Fats
20%
Liver
2%
Dried fruit

Comparison summary table

Pay attention at 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 Sugars 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 in case of diets?

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 contains less Sugars?
Liver
Liver contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
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
Sugars 53.44 Dried fruit
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
Folic acid (B9) 0 0
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
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.