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Liver vs. Ground beef — In-Depth Nutrition Comparison

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What are the main differences between liver and ground beef?

  • Ground beef has less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, folate, and vitamin B3 than liver.
  • Liver's daily need coverage for vitamin B12 is 674% higher.
  • Liver has 2000 times more vitamin A than ground beef. Liver has 17997IU of vitamin A, while ground beef has 9IU.
  • Ground beef contains less cholesterol.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked types in this comparison.

Infographic

Liver vs Ground beef 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
7
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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more IronIron +689.4%
Contains more CopperCopper +702.5%
Contains more ZincZinc +15.1%
Contains more PhosphorusPhosphorus +45.2%
Contains less SodiumSodium -32.9%
Contains more ManganeseManganese +3233.3%
Contains more SeleniumSelenium +253.4%
Contains more MagnesiumMagnesium +21.4%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +60.7%

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
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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +180066.7%
Contains more Vitamin B1Vitamin B1 +405.9%
Contains more Vitamin B2Vitamin B2 +1184.2%
Contains more Vitamin B3Vitamin B3 +109.5%
Contains more Vitamin B5Vitamin B5 +832.4%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin B12Vitamin B12 +649.8%
Contains more FolateFolate +2228.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Ground beef DV% diff.
Vitamin B12 18.67µg 2.49µg 674%
Vitamin A 5405µg 3µg 600%
Iron 17.92mg 2.27mg 196%
Vitamin B2 2.196mg 0.171mg 156%
Cholesterol 355mg 88mg 89%
Selenium 67.5µg 19.1µg 88%
Vitamin B5 4.774mg 0.512mg 85%
Copper 0.634mg 0.079mg 62%
Folate 163µg 7µg 39%
Vitamin B3 8.435mg 4.026mg 28%
Vitamin C 23.6mg 0mg 26%
Saturated fat 1.41g 6.073g 21%
Vitamin B6 0.57mg 0.311mg 20%
Monounsaturated fat 0.63g 7.322g 17%
Fats 4.4g 15.37g 17%
Vitamin B1 0.258mg 0.051mg 17%
Choline 73.2mg 13%
Manganese 0.3mg 0.009mg 13%
Phosphorus 241mg 166mg 11%
Zinc 6.72mg 5.84mg 8%
Polyunsaturated fat 1.05g 0.408g 4%
Calories 165kcal 241kcal 4%
Protein 26.02g 23.87g 4%
Potassium 150mg 241mg 3%
Vitamin K 2.9µg 2%
Calcium 10mg 33mg 2%
Vitamin E 0.12mg 1%
Sodium 49mg 73mg 1%
Magnesium 14mg 17mg 1%
Carbs 3.76g 0g 1%
Net carbs 3.76g 0g N/A
Vitamin D 2IU 0%
Trans fat 1.173g N/A
Tryptophan 0.366mg 0.121mg 0%
Threonine 1.107mg 0.923mg 0%
Isoleucine 1.32mg 1.055mg 0%
Leucine 2.319mg 1.861mg 0%
Lysine 2.007mg 1.976mg 0%
Methionine 0.645mg 0.614mg 0%
Phenylalanine 1.274mg 0.931mg 0%
Valine 1.607mg 1.172mg 0%
Histidine 0.708mg 0.775mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more FatsFats +249.3%
Contains more OtherOther +59.3%
~equal in Protein ~23.87g
~equal in Water ~58.37g

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -76.8%
Contains more Poly. FatPolyunsaturated fat +157.4%
Contains more Mono. FatMonounsaturated fat +1062.2%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.