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  6. Liver vs. Dried fruit

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, iron, vitamin B2, selenium, vitamin B5, zinc, folate, and vitamin B3 in liver is higher than in dried fruit.
  • Liver covers your daily need for vitamin B12, 778% more than dried fruit.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of dried fruit is 31.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Liver
Liver
6
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more IronIron +573.7%
Contains more CopperCopper +84.8%
Contains more ZincZinc +1623.1%
Contains more PhosphorusPhosphorus +239.4%
Contains more ManganeseManganese +27.7%
Contains more SeleniumSelenium +2968.2%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +674.7%
Contains less SodiumSodium -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" 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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +2260%
Contains more Vitamin AVitamin A +2902.8%
Contains more Vitamin B1Vitamin B1 +1620%
Contains more Vitamin B2Vitamin B2 +2867.6%
Contains more Vitamin B3Vitamin B3 +225.8%
Contains more Vitamin B5Vitamin B5 +825.2%
Contains more Vitamin B6Vitamin B6 +298.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1530%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Dried fruit DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 180µg 581%
Iron 17.92mg 2.66mg 191%
Vitamin B2 2.196mg 0.074mg 163%
Selenium 67.5µg 2.2µg 119%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.516mg 85%
Zinc 6.72mg 0.39mg 58%
Protein 26.02g 3.39g 45%
Folate 163µg 10µg 38%
Vitamin B3 8.435mg 2.589mg 37%
Vitamin B6 0.57mg 0.143mg 33%
Copper 0.634mg 0.343mg 32%
Potassium 150mg 1162mg 30%
Vitamin E 4.33mg 29%
Fiber 0g 7.3g 29%
Vitamin C 23.6mg 1mg 25%
Phosphorus 241mg 71mg 24%
Carbs 3.76g 62.64g 20%
Vitamin B1 0.258mg 0.015mg 20%
Fructose 12.47g 16%
Polyunsaturated fat 1.05g 0.074g 7%
Saturated fat 1.41g 0.017g 6%
Fats 4.4g 0.51g 6%
Calcium 10mg 55mg 5%
Calories 165kcal 241kcal 4%
Magnesium 14mg 32mg 4%
Manganese 0.3mg 0.235mg 3%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Sodium 49mg 10mg 2%
Monounsaturated fat 0.63g 0.074g 1%
Net carbs 3.76g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.366mg 0.016mg 0%
Threonine 1.107mg 0.073mg 0%
Isoleucine 1.32mg 0.063mg 0%
Leucine 2.319mg 0.105mg 0%
Lysine 2.007mg 0.083mg 0%
Methionine 0.645mg 0.015mg 0%
Phenylalanine 1.274mg 0.062mg 0%
Valine 1.607mg 0.078mg 0%
Histidine 0.708mg 0.047mg 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
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 ProteinProtein +667.6%
Contains more FatsFats +762.7%
Contains more WaterWater +108.2%
Contains more CarbsCarbs +1566%
Contains more OtherOther +71.3%

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% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +751.4%
Contains more Poly. FatPolyunsaturated fat +1318.9%
Contains less Sat. FatSaturated fat -98.8%

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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. 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.