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Liver vs. Egg white — In-Depth Nutrition Comparison

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A recap on differences between liver and egg whites

  • Egg whites have less vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, zinc, and vitamin B3.
  • Liver covers your daily vitamin B12 needs 774% more than egg whites.
  • Egg whites have less cholesterol.

Food varieties used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Egg, white, raw, fresh.

Infographic

Liver vs Egg white 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Liver
9
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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +42.9%
Contains more IronIron +22300%
Contains more CopperCopper +2656.5%
Contains more ZincZinc +22300%
Contains more PhosphorusPhosphorus +1506.7%
Contains less SodiumSodium -70.5%
Contains more ManganeseManganese +2627.3%
Contains more SeleniumSelenium +237.5%
~equal in Potassium ~163mg

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
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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +6350%
Contains more Vitamin B2Vitamin B2 +400.2%
Contains more Vitamin B3Vitamin B3 +7933.3%
Contains more Vitamin B5Vitamin B5 +2412.6%
Contains more Vitamin B6Vitamin B6 +11300%
Contains more Vitamin B12Vitamin B12 +20644.4%
Contains more FolateFolate +3975%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +138.7%
Contains more FatsFats +2488.2%
Contains more CarbsCarbs +415.1%
Contains more OtherOther +138.1%
Contains more WaterWater +36.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Egg white
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Liver Egg white DV% diff.
Vitamin B12 18.67µg 0.09µg 774%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 0.08mg 223%
Vitamin B2 2.196mg 0.439mg 135%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.19mg 92%
Selenium 67.5µg 20µg 86%
Copper 0.634mg 0.023mg 68%
Zinc 6.72mg 0.03mg 61%
Vitamin B3 8.435mg 0.105mg 52%
Vitamin B6 0.57mg 0.005mg 43%
Folate 163µg 4µg 40%
Phosphorus 241mg 15mg 32%
Protein 26.02g 10.9g 30%
Vitamin C 23.6mg 0mg 26%
Vitamin B1 0.258mg 0.004mg 21%
Manganese 0.3mg 0.011mg 13%
Polyunsaturated fat 1.05g 0g 7%
Fats 4.4g 0.17g 7%
Saturated fat 1.41g 0g 6%
Calories 165kcal 52kcal 6%
Sodium 49mg 166mg 5%
Monounsaturated fat 0.63g 0g 2%
Magnesium 14mg 11mg 1%
Carbs 3.76g 0.73g 1%
Net carbs 3.76g 0.73g N/A
Calcium 10mg 7mg 0%
Potassium 150mg 163mg 0%
Sugar 0.71g N/A
Choline 1.1mg 0%
Tryptophan 0.366mg 0.125mg 0%
Threonine 1.107mg 0.449mg 0%
Isoleucine 1.32mg 0.661mg 0%
Leucine 2.319mg 1.016mg 0%
Lysine 2.007mg 0.806mg 0%
Methionine 0.645mg 0.399mg 0%
Phenylalanine 1.274mg 0.686mg 0%
Valine 1.607mg 0.809mg 0%
Histidine 0.708mg 0.29mg 0%
Fructose 0.07g 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
422%
Liver
10%
Egg white
Minerals Daily Need Coverage Score
161%
Liver
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 117mg)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.7)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 1.41g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.