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Liver vs. Juice — In-Depth Nutrition Comparison

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Differences between liver and juice

  • Liver is higher than juice in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and folate.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Juice has less cholesterol.
  • Liver has a lower glycemic index (0) than juice (50).

The food types used in this comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Beverages, Orange juice drink.

Infographic

Liver vs Juice 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
9
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%
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +257.1%
Contains more IronIron +16190.9%
Contains more CopperCopper +3422.2%
Contains more ZincZinc +33500%
Contains more PhosphorusPhosphorus +5925%
Contains more ManganeseManganese +4185.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -95.9%

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
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%
Juice
2
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +57.3%
Contains more Vitamin AVitamin A +270150%
Contains more Vitamin B2Vitamin B2 +410.7%
Contains more Vitamin B3Vitamin B3 +68.7%
Contains more Vitamin B5Vitamin B5 +7856.7%
Contains more Vitamin B6Vitamin B6 +14%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +3975%
Contains more Vitamin B1Vitamin B1 +47.3%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

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
Juice
2
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +12910%
Contains more FatsFats +∞%
Contains more OtherOther +689.5%
Contains more CarbsCarbs +256.6%
Contains more WaterWater +34%

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
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +6200%
Contains more Poly. FatPolyunsaturated fat +10400%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Juice DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 2µg 600%
Iron 17.92mg 0.11mg 223%
Vitamin B2 2.196mg 0.43mg 136%
Selenium 67.5µg 0µg 123%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.06mg 94%
Copper 0.634mg 0.018mg 68%
Zinc 6.72mg 0.02mg 61%
Protein 26.02g 0.2g 52%
Folate 163µg 4µg 40%
Phosphorus 241mg 4mg 34%
Vitamin B3 8.435mg 5mg 21%
Manganese 0.3mg 0.007mg 13%
Vitamin C 23.6mg 15mg 10%
Vitamin B1 0.258mg 0.38mg 10%
Polyunsaturated fat 1.05g 0.01g 7%
Fats 4.4g 0g 7%
Saturated fat 1.41g 0g 6%
Calories 165kcal 54kcal 6%
Vitamin B6 0.57mg 0.5mg 5%
Potassium 150mg 42mg 3%
Magnesium 14mg 3mg 3%
Carbs 3.76g 13.41g 3%
Sodium 49mg 2mg 2%
Monounsaturated fat 0.63g 0.01g 2%
Fiber 0g 0.2g 1%
Calcium 10mg 2mg 1%
Net carbs 3.76g 13.21g N/A
Sugar 9.36g N/A
Vitamin E 0.02mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
422%
Liver
35%
Juice
Minerals Daily Need Coverage Score
161%
Liver
2%
Juice

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 9.36g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 50)
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 is lower in Cholesterol?
Juice
Juice is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 1.41g)
Which food is cheaper?
Juice
Juice is cheaper (difference - $0.3)

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.