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Liver vs Dried fruit - In-Depth Nutrition Comparison

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Summary of differences between Liver and Dried fruit

  • The amount of Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Folate, and Vitamin B3 in Liver is higher than in Dried fruit.
  • Liver covers your daily need of Vitamin B12 778% more than Dried fruit.

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
Liver
4
:
4
Dried fruit
Dried fruit
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%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Dried fruit
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
Liver
9
:
3
Dried fruit
Dried fruit
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 +∞%
Liver
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%
Dried fruit
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Dried fruit
Dried fruit
Contains more Protein +667.6%
Contains more Fats +762.7%
Contains more Water +108.2%
Contains more Carbs +1566%
Contains more Other +71.3%
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +667.6%
Contains more Fats +762.7%
Contains more Water +108.2%
Contains more Carbs +1566%
Contains more Other +71.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +751.4%
Contains more Polyunsaturated fat +1318.9%
Contains less Saturated Fat -98.8%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +751.4%
Contains more Polyunsaturated fat +1318.9%
Contains less Saturated Fat -98.8%

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 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 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 A RAE 5405µg 180µg Liver
Vitamin E 4.33mg 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 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
Saturated Fat 1.41g 0.017g Dried fruit
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
397%
Liver
38%
Dried fruit
Minerals Daily Need Coverage Score
150%
Liver
50%
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.