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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, 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 than salmon raw. While liver has 17997IU of vitamin A, salmon raw has only 40IU.
  • 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
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more IronIron +2140%
Contains more CopperCopper +153.6%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +20.5%
Contains more ManganeseManganese +1775%
Contains more SeleniumSelenium +84.9%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +226.7%
Contains less SodiumSodium -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
7
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +44941.7%
Contains more Vitamin B1Vitamin B1 +14.2%
Contains more Vitamin B2Vitamin B2 +477.9%
Contains more Vitamin B5Vitamin B5 +186.9%
Contains more Vitamin B12Vitamin B12 +487.1%
Contains more FolateFolate +552%
Contains more Vitamin B6Vitamin B6 +43.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~7.86mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Salmon raw DV% diff.
Vitamin B12 18.67µg 3.18µg 645%
Vitamin A 5405µg 12µg 599%
Iron 17.92mg 0.8mg 214%
Vitamin B2 2.196mg 0.38mg 140%
Cholesterol 355mg 55mg 100%
Vitamin B5 4.774mg 1.664mg 62%
Selenium 67.5µg 36.5µg 56%
Zinc 6.72mg 0.64mg 55%
Copper 0.634mg 0.25mg 43%
Folate 163µg 25µg 35%
Vitamin C 23.6mg 0mg 26%
Vitamin B6 0.57mg 0.818mg 19%
Protein 26.02g 19.84g 12%
Manganese 0.3mg 0.016mg 12%
Potassium 150mg 490mg 10%
Polyunsaturated fat 1.05g 2.539g 10%
Phosphorus 241mg 200mg 6%
Magnesium 14mg 29mg 4%
Monounsaturated fat 0.63g 2.103g 4%
Vitamin B3 8.435mg 7.86mg 4%
Vitamin B1 0.258mg 0.226mg 3%
Fats 4.4g 6.34g 3%
Saturated fat 1.41g 0.981g 2%
Calories 165kcal 142kcal 1%
Carbs 3.76g 0g 1%
Net carbs 3.76g 0g N/A
Calcium 10mg 12mg 0%
Sodium 49mg 44mg 0%
Tryptophan 0.366mg 0.222mg 0%
Threonine 1.107mg 0.87mg 0%
Isoleucine 1.32mg 0.914mg 0%
Leucine 2.319mg 1.613mg 0%
Lysine 2.007mg 1.822mg 0%
Methionine 0.645mg 0.587mg 0%
Phenylalanine 1.274mg 0.775mg 0%
Valine 1.607mg 1.022mg 0%
Histidine 0.708mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0.03g 1.115g N/A
Omega-3 - DPA 0.04g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
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 ProteinProtein +31.1%
Contains more CarbsCarbs +∞%
Contains more FatsFats +44.1%
Contains more OtherOther +254.7%
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
0
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -30.4%
Contains more Mono. FatMonounsaturated fat +233.8%
Contains more Poly. FatPolyunsaturated fat +141.8%

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.