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  6. Liver vs. Salmon raw

Liver vs. Salmon raw — In-Depth Nutrition Comparison

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What are the differences between Liver and Salmon raw?

  • Liver is richer than Salmon raw in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Zinc, Copper, and Folate.
  • Liver's daily need coverage for Vitamin B12 is 645% more.
  • Liver has 450 times more Vitamin A RAE than Salmon raw. While Liver has 5405µg of Vitamin A RAE, Salmon raw has only 12µg.
  • The amount of Cholesterol in Salmon raw is lower.

We used Pork, fresh, variety meats and by-products, liver, cooked, braised and Fish, salmon, Atlantic, wild, raw types in this article.

Infographic

Liver vs Salmon raw 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
:
4
Salmon raw
Salmon raw
Contains more Iron +2140%
Contains more Phosphorus +20.5%
Contains more Zinc +950%
Contains more Copper +153.6%
Contains more Manganese +1775%
Contains more Selenium +84.9%
Contains more Calcium +20%
Contains more Magnesium +107.1%
Contains more Potassium +226.7%
Contains less Sodium -10.2%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Iron +2140%
Contains more Phosphorus +20.5%
Contains more Zinc +950%
Contains more Copper +153.6%
Contains more Manganese +1775%
Contains more Selenium +84.9%
Contains more Calcium +20%
Contains more Magnesium +107.1%
Contains more Potassium +226.7%
Contains less Sodium -10.2%

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
8
:
1
Salmon raw
Salmon raw
Contains more Vitamin A +44892.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.2%
Contains more Vitamin B2 +477.9%
Contains more Vitamin B5 +186.9%
Contains more Folate +552%
Contains more Vitamin B12 +487.1%
Contains more Vitamin B6 +43.5%
Equal in Vitamin B3 - 7.86
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%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +44892.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.2%
Contains more Vitamin B2 +477.9%
Contains more Vitamin B5 +186.9%
Contains more Folate +552%
Contains more Vitamin B12 +487.1%
Contains more Vitamin B6 +43.5%
Equal in Vitamin B3 - 7.86

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
2
:
3
Salmon raw
Salmon raw
Contains more Protein +31.1%
Contains more Carbs +∞%
Contains more Fats +44.1%
Contains more Other +254.7%
Equal in Water - 68.5
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
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Protein +31.1%
Contains more Carbs +∞%
Contains more Fats +44.1%
Contains more Other +254.7%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
0
:
3
Salmon raw
Salmon raw
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +233.8%
Contains more Polyunsaturated fat +141.8%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +233.8%
Contains more Polyunsaturated fat +141.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Salmon raw Opinion
Net carbs 3.76g 0g Liver
Protein 26.02g 19.84g Liver
Fats 4.4g 6.34g Salmon raw
Carbs 3.76g 0g Liver
Calories 165kcal 142kcal Liver
Calcium 10mg 12mg Salmon raw
Iron 17.92mg 0.8mg Liver
Magnesium 14mg 29mg Salmon raw
Phosphorus 241mg 200mg Liver
Potassium 150mg 490mg Salmon raw
Sodium 49mg 44mg Salmon raw
Zinc 6.72mg 0.64mg Liver
Copper 0.634mg 0.25mg Liver
Manganese 0.3mg 0.016mg Liver
Selenium 67.5µg 36.5µg Liver
Vitamin A 17997IU 40IU Liver
Vitamin A RAE 5405µg 12µg Liver
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.226mg Liver
Vitamin B2 2.196mg 0.38mg Liver
Vitamin B3 8.435mg 7.86mg Liver
Vitamin B5 4.774mg 1.664mg Liver
Vitamin B6 0.57mg 0.818mg Salmon raw
Folate 163µg 25µg Liver
Vitamin B12 18.67µg 3.18µg Liver
Tryptophan 0.366mg 0.222mg Liver
Threonine 1.107mg 0.87mg Liver
Isoleucine 1.32mg 0.914mg Liver
Leucine 2.319mg 1.613mg Liver
Lysine 2.007mg 1.822mg Liver
Methionine 0.645mg 0.587mg Liver
Phenylalanine 1.274mg 0.775mg Liver
Valine 1.607mg 1.022mg Liver
Histidine 0.708mg 0.584mg Liver
Cholesterol 355mg 55mg Salmon raw
Saturated Fat 1.41g 0.981g Salmon raw
Omega-3 - DHA 0.03g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0.04g 0.287g Salmon raw
Monounsaturated Fat 0.63g 2.103g Salmon raw
Polyunsaturated fat 1.05g 2.539g Salmon raw

Which food is preferable for your diet?

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

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
397%
Liver
83%
Salmon raw
Minerals Daily Need Coverage Score
161%
Liver
49%
Salmon raw

Comparison summary

Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 300mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.429g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $12.7)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.