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Liver vs. Endive — In-Depth Nutrition Comparison

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The main differences between liver and endive

  • Endive contains less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 than liver.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Endive has a higher glycemic index than liver.

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

Infographic

Liver vs Endive 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
5
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%
Endive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more IronIron +2059%
Contains more CopperCopper +540.4%
Contains more ZincZinc +750.6%
Contains more PhosphorusPhosphorus +760.7%
Contains more SeleniumSelenium +33650%
Contains more CalciumCalcium +420%
Contains more PotassiumPotassium +109.3%
Contains less SodiumSodium -55.1%
Contains more ManganeseManganese +40%
~equal in Magnesium ~15mg

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%
Endive
3
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +263.1%
Contains more Vitamin AVitamin A +4904.6%
Contains more Vitamin B1Vitamin B1 +222.5%
Contains more Vitamin B2Vitamin B2 +2828%
Contains more Vitamin B3Vitamin B3 +2008.8%
Contains more Vitamin B5Vitamin B5 +430.4%
Contains more Vitamin B6Vitamin B6 +2750%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +14.8%
~equal in Vitamin D ~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
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +1981.6%
Contains more FatsFats +2100%
Contains more CarbsCarbs +12.2%
Contains more WaterWater +45.8%
~equal in Other ~1.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +15650%
Contains more Poly. FatPolyunsaturated fat +1106.9%
Contains less Sat. FatSaturated fat -96.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Endive
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Liver Endive DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 108µg 589%
Iron 17.92mg 0.83mg 214%
Vitamin K 231µg 193%
Vitamin B2 2.196mg 0.075mg 163%
Selenium 67.5µg 0.2µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.9mg 77%
Copper 0.634mg 0.099mg 59%
Zinc 6.72mg 0.79mg 54%
Protein 26.02g 1.25g 50%
Vitamin B3 8.435mg 0.4mg 50%
Vitamin B6 0.57mg 0.02mg 42%
Phosphorus 241mg 28mg 30%
Vitamin C 23.6mg 6.5mg 19%
Vitamin B1 0.258mg 0.08mg 15%
Fiber 0g 3.1g 12%
Calories 165kcal 17kcal 7%
Fats 4.4g 0.2g 6%
Polyunsaturated fat 1.05g 0.087g 6%
Saturated fat 1.41g 0.048g 6%
Manganese 0.3mg 0.42mg 5%
Potassium 150mg 314mg 5%
Folate 163µg 142µg 5%
Calcium 10mg 52mg 4%
Vitamin E 0.44mg 3%
Choline 16.8mg 3%
Monounsaturated fat 0.63g 0.004g 2%
Sodium 49mg 22mg 1%
Net carbs 3.76g 0.25g N/A
Carbs 3.76g 3.35g 0%
Magnesium 14mg 15mg 0%
Sugar 0.25g N/A
Tryptophan 0.366mg 0.005mg 0%
Threonine 1.107mg 0.05mg 0%
Isoleucine 1.32mg 0.072mg 0%
Leucine 2.319mg 0.098mg 0%
Lysine 2.007mg 0.063mg 0%
Methionine 0.645mg 0.014mg 0%
Phenylalanine 1.274mg 0.053mg 0%
Valine 1.607mg 0.063mg 0%
Histidine 0.708mg 0.023mg 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 Endive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
66%
Endive
Minerals Daily Need Coverage Score
161%
Liver
21%
Endive

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.25g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 45)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.1)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Endive
Endive is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 1.362g)
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

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.