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  6. Liver vs. Grape leaves

Liver vs. Grape leaves — In-Depth Nutrition Comparison

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A recap on the differences between liver and grape leaves

  • Liver has more vitamin B12, iron, vitamin B2, selenium, vitamin B5, and zinc; however, grape leaves are higher in vitamin A, manganese, and fiber.
  • Liver covers your daily vitamin B12 needs 778% more than grape leaves.

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

Infographic

Liver vs Grape leaves 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more IronIron +581.4%
Contains more CopperCopper +52.8%
Contains more ZincZinc +903%
Contains more PhosphorusPhosphorus +164.8%
Contains more SeleniumSelenium +7400%
Contains more MagnesiumMagnesium +578.6%
Contains more CalciumCalcium +3530%
Contains more PotassiumPotassium +81.3%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +851.7%

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 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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +112.6%
Contains more Vitamin AVitamin A +292.8%
Contains more Vitamin B1Vitamin B1 +545%
Contains more Vitamin B2Vitamin B2 +520.3%
Contains more Vitamin B3Vitamin B3 +257.1%
Contains more Vitamin B5Vitamin B5 +1966.7%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +96.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Grape leaves DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 1376µg 448%
Iron 17.92mg 2.63mg 191%
Vitamin B2 2.196mg 0.354mg 142%
Selenium 67.5µg 0.9µg 121%
Cholesterol 355mg 0mg 118%
Manganese 0.3mg 2.855mg 111%
Vitamin B5 4.774mg 0.231mg 91%
Vitamin K 108.6µg 91%
Zinc 6.72mg 0.67mg 55%
Fiber 0g 11g 44%
Protein 26.02g 5.6g 41%
Vitamin B3 8.435mg 2.362mg 38%
Calcium 10mg 363mg 35%
Copper 0.634mg 0.415mg 24%
Phosphorus 241mg 91mg 21%
Folate 163µg 83µg 20%
Magnesium 14mg 95mg 19%
Vitamin B1 0.258mg 0.04mg 18%
Vitamin C 23.6mg 11.1mg 14%
Vitamin B6 0.57mg 0.4mg 13%
Vitamin E 2mg 13%
Carbs 3.76g 17.31g 5%
Saturated fat 1.41g 0.336g 5%
Calories 165kcal 93kcal 4%
Potassium 150mg 272mg 4%
Fats 4.4g 2.12g 4%
Sodium 49mg 9mg 2%
Choline 12.8mg 2%
Monounsaturated fat 0.63g 0.081g 1%
Net carbs 3.76g 6.31g N/A
Sugar 6.3g N/A
Polyunsaturated fat 1.05g 1.065g 0%
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +364.6%
Contains more FatsFats +107.5%
Contains more CarbsCarbs +360.4%
Contains more WaterWater +14%
~equal in Other ~1.65g

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +677.8%
Contains less Sat. FatSaturated fat -76.2%
~equal in Polyunsaturated fat ~1.065g

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.