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Liver vs. Egg — In-Depth Nutrition Comparison

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Significant differences between liver and eggs

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, vitamin B3, zinc, and vitamin B6; however, eggs are richer in copper.
  • Liver covers your daily vitamin B12 needs 732% more than eggs.
  • Eggs have 132 times less vitamin B3 than liver. Liver has 8.435mg of vitamin B3, while eggs have 0.064mg.

Specific food types used in this comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Egg, whole, cooked, hard-boiled.

Infographic

Liver vs Egg 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
8
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%
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +19%
Contains more IronIron +1405.9%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +40.1%
Contains less SodiumSodium -60.5%
Contains more ManganeseManganese +1053.8%
Contains more SeleniumSelenium +119.2%
Contains more CalciumCalcium +400%
Contains more CopperCopper +215.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Egg
Egg
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3527.5%
Contains more Vitamin B1Vitamin B1 +290.9%
Contains more Vitamin B2Vitamin B2 +328.1%
Contains more Vitamin B3Vitamin B3 +13079.7%
Contains more Vitamin B5Vitamin B5 +241.5%
Contains more Vitamin B6Vitamin B6 +371.1%
Contains more Vitamin B12Vitamin B12 +1582%
Contains more FolateFolate +270.5%

All nutrients comparison - raw data values

Nutrient Liver Egg DV% diff.
Vitamin B12 18.67µg 1.11µg 732%
Vitamin A 5405µg 149µg 584%
Iron 17.92mg 1.19mg 209%
Copper 0.634mg 2mg 152%
Vitamin B2 2.196mg 0.513mg 129%
Vitamin B5 4.774mg 1.398mg 68%
Selenium 67.5µg 30.8µg 67%
Choline 293.8mg 53%
Zinc 6.72mg 1.05mg 52%
Vitamin B3 8.435mg 0.064mg 52%
Vitamin B6 0.57mg 0.121mg 35%
Folate 163µg 44µg 30%
Protein 26.02g 12.58g 27%
Vitamin C 23.6mg 0mg 26%
Vitamin B1 0.258mg 0.066mg 16%
Manganese 0.3mg 0.026mg 12%
Vitamin D* 87 IU 11%
Vitamin D 2.2µg 11%
Fats 4.4g 10.61g 10%
Phosphorus 241mg 172mg 10%
Monounsaturated fat 0.63g 4.077g 9%
Saturated fat 1.41g 3.267g 8%
Vitamin E 1.03mg 7%
Cholesterol 355mg 373mg 6%
Calcium 10mg 50mg 4%
Sodium 49mg 124mg 3%
Polyunsaturated fat 1.05g 1.414g 2%
Calories 165kcal 155kcal 1%
Carbs 3.76g 1.12g 1%
Magnesium 14mg 10mg 1%
Potassium 150mg 126mg 1%
Protein per 100 calories 16g 8.1g N/A
Calories per 10 g protein 63kcal 123kcal N/A
Weight per 100 calories 61g 65g N/A
Unsaturated / Saturated Fat ratio 1.2 1.7 N/A
Net carbs 3.76g 1.12g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.366mg 0.153mg 0%
Threonine 1.107mg 0.604mg 0%
Isoleucine 1.32mg 0.686mg 0%
Leucine 2.319mg 1.075mg 0%
Lysine 2.007mg 0.904mg 0%
Methionine 0.645mg 0.392mg 0%
Phenylalanine 1.274mg 0.668mg 0%
Valine 1.607mg 0.767mg 0%
Histidine 0.708mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0.03g 0.038g 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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +106.8%
Contains more CarbsCarbs +235.7%
Contains more OtherOther +40.2%
Contains more FatsFats +141.1%
Contains more WaterWater +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -56.8%
Contains more Mono. FatMonounsaturated fat +547.1%
Contains more Poly. FatPolyunsaturated fat +34.7%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.