Liver vs. Kale raw — In-Depth Nutrition Comparison
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The main differences between liver and kale raw
- Liver has more vitamin B12, iron, vitamin A, vitamin B2, selenium, vitamin B5, and zinc; however, kale raw has more vitamin C and copper.
- Daily need coverage for vitamin B12 for liver is 778% higher.
Food types used in this article are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Kale, raw.
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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.
| Contains more IronIron | +1119% |
| Contains more ZincZinc | +1100% |
| Contains more PhosphorusPhosphorus | +162% |
| Contains more SeleniumSelenium | +7400% |
| Contains more MagnesiumMagnesium | +235.7% |
| Contains more CalciumCalcium | +1400% |
| Contains more PotassiumPotassium | +227.3% |
| Contains more CopperCopper | +136.4% |
| Contains less SodiumSodium | -22.4% |
| Contains more ManganeseManganese | +119.7% |
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.
| Contains more Vitamin AVitamin A | +981% |
| Contains more Vitamin B1Vitamin B1 | +134.5% |
| Contains more Vitamin B2Vitamin B2 | +1589.2% |
| Contains more Vitamin B3Vitamin B3 | +743.5% |
| Contains more Vitamin B5Vitamin B5 | +5146.2% |
| Contains more Vitamin B6Vitamin B6 | +110.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +15.6% |
| Contains more Vitamin CVitamin C | +408.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +507.9% |
| Contains more FatsFats | +373.1% |
| Contains more CarbsCarbs | +132.7% |
| Contains more WaterWater | +30.7% |
| Contains more OtherOther | +33.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1111.5% |
| Contains more Poly. FatPolyunsaturated fat | +210.7% |
| Contains less Sat. FatSaturated fat | -93.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 18.67µg | 0µg | 778% |
| Vitamin K | 704.8µg | 587% | |
| Vitamin A | 5405µg | 500µg | 545% |
| Iron | 17.92mg | 1.47mg | 206% |
| Vitamin B2 | 2.196mg | 0.13mg | 159% |
| Selenium | 67.5µg | 0.9µg | 121% |
| Cholesterol | 355mg | 0mg | 118% |
| Vitamin C | 23.6mg | 120mg | 107% |
| Copper | 0.634mg | 1.499mg | 96% |
| Vitamin B5 | 4.774mg | 0.091mg | 94% |
| Zinc | 6.72mg | 0.56mg | 56% |
| Vitamin B3 | 8.435mg | 1mg | 46% |
| Protein | 26.02g | 4.28g | 43% |
| Vitamin B6 | 0.57mg | 0.271mg | 23% |
| Phosphorus | 241mg | 92mg | 21% |
| Manganese | 0.3mg | 0.659mg | 16% |
| Calcium | 10mg | 150mg | 14% |
| Fiber | 0g | 3.6g | 14% |
| Vitamin B1 | 0.258mg | 0.11mg | 12% |
| Potassium | 150mg | 491mg | 10% |
| Vitamin E | 1.54mg | 10% | |
| Magnesium | 14mg | 47mg | 8% |
| Folate | 163µg | 141µg | 6% |
| Saturated fat | 1.41g | 0.091g | 6% |
| Calories | 165kcal | 49kcal | 6% |
| Fats | 4.4g | 0.93g | 5% |
| Polyunsaturated fat | 1.05g | 0.338g | 5% |
| Carbs | 3.76g | 8.75g | 2% |
| Monounsaturated fat | 0.63g | 0.052g | 1% |
| Net carbs | 3.76g | 5.15g | N/A |
| Sugar | 2.26g | N/A | |
| Sodium | 49mg | 38mg | 0% |
| Choline | 0.8mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
201%
Minerals Daily Need Coverage Score
161%
83%
Comparison summary
Which food is lower in Sugar?
Liver is lower in Sugar (difference - 2.26g)
Which food is lower in Cholesterol?
Kale raw is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Kale raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Kale raw is lower in Saturated fat (difference - 1.319g)
Which food is lower in glycemic index?
Kale raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Kale raw is cheaper (difference - $0.3)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.