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  6. Liver vs. Heart of palm

Liver vs. Heart of palm — In-Depth Nutrition Comparison

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Summary of differences between liver and heart of palm

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B3, folate, and zinc, while heart of palm has more potassium.
  • Liver covers your daily need for vitamin B12, 778% more than heart of palm.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of heart of palm is 32.

These are the specific foods used in this comparison Pork, fresh, variety meats, and by-products, liver, cooked, braised and Hearts of palm, raw.

Infographic

Liver vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +40%
Contains more IronIron +960.4%
Contains more ZincZinc +80.2%
Contains more PhosphorusPhosphorus +72.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +9542.9%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +1104%
Contains less SodiumSodium -71.4%
~equal in Copper ~0.644mg

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
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +195%
Contains more Vitamin AVitamin A +180066.7%
Contains more Vitamin B1Vitamin B1 +416%
Contains more Vitamin B2Vitamin B2 +1120%
Contains more Vitamin B3Vitamin B3 +837.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +579.2%
Contains more Vitamin B6Vitamin B6 +42.1%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Liver Heart of palm DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 3µg 600%
Iron 17.92mg 1.69mg 203%
Vitamin B2 2.196mg 0.18mg 155%
Selenium 67.5µg 0.7µg 121%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 95%
Potassium 150mg 1806mg 49%
Vitamin B3 8.435mg 0.9mg 47%
Protein 26.02g 2.7g 47%
Folate 163µg 24µg 35%
Zinc 6.72mg 3.73mg 27%
Vitamin B6 0.57mg 0.81mg 18%
Vitamin C 23.6mg 8mg 17%
Vitamin B1 0.258mg 0.05mg 17%
Phosphorus 241mg 140mg 14%
Manganese 0.3mg 13%
Carbs 3.76g 25.61g 7%
Saturated fat 1.41g 0.046g 6%
Fiber 0g 1.5g 6%
Polyunsaturated fat 1.05g 0.089g 6%
Fats 4.4g 0.2g 6%
Calories 165kcal 115kcal 3%
Vitamin E 0.5mg 3%
Sodium 49mg 14mg 2%
Monounsaturated fat 0.63g 0.005g 2%
Copper 0.634mg 0.644mg 1%
Calcium 10mg 18mg 1%
Magnesium 14mg 10mg 1%
Net carbs 3.76g 24.11g N/A
Sugar 17.16g N/A
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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +863.7%
Contains more FatsFats +2100%
Contains more CarbsCarbs +581.1%
Contains more OtherOther +32.7%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +12500%
Contains more Poly. FatPolyunsaturated fat +1079.8%
Contains less Sat. FatSaturated fat -96.7%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.