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Liver vs. Ladyfinger — In-Depth Nutrition Comparison

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The main differences between liver and ladyfinger

  • Ladyfinger contains less vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, zinc, vitamin B3, and vitamin B6 than liver.
  • Daily need coverage for vitamin B12 for liver is 747% higher.
  • Ladyfinger has 32 times less vitamin A than liver. Liver has 17997IU of vitamin A, while ladyfinger has 556IU.
  • Ladyfinger is lower in cholesterol.

Food types used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Liver vs Ladyfinger 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +32.7%
Contains more IronIron +400.6%
Contains more CopperCopper +567.4%
Contains more ZincZinc +489.5%
Contains more PhosphorusPhosphorus +39.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +25%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +370%

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%
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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3136.5%
Contains more Vitamin B2Vitamin B2 +413.1%
Contains more Vitamin B3Vitamin B3 +300.9%
Contains more Vitamin B5Vitamin B5 +327.8%
Contains more Vitamin B6Vitamin B6 +367.2%
Contains more Vitamin B12Vitamin B12 +2389.3%
Contains more FolateFolate +111.7%
Contains more Vitamin B1Vitamin B1 +10.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +145.5%
Contains more WaterWater +229.8%
Contains more OtherOther +36.4%
Contains more FatsFats +106.8%
Contains more CarbsCarbs +1487.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -53.3%
Contains more Mono. FatMonounsaturated fat +494.4%
Contains more Poly. FatPolyunsaturated fat +35.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Ladyfinger DV% diff.
Vitamin B12 18.67µg 0.75µg 747%
Vitamin A 5405µg 167µg 582%
Iron 17.92mg 3.58mg 179%
Vitamin B2 2.196mg 0.428mg 136%
Selenium 67.5µg 123%
Vitamin B5 4.774mg 1.116mg 73%
Copper 0.634mg 0.095mg 60%
Zinc 6.72mg 1.14mg 51%
Cholesterol 355mg 221mg 45%
Vitamin B3 8.435mg 2.104mg 40%
Vitamin B6 0.57mg 0.122mg 34%
Protein 26.02g 10.6g 31%
Vitamin C 23.6mg 0mg 26%
Folate 163µg 77µg 22%
Carbs 3.76g 59.7g 19%
Calories 165kcal 363kcal 10%
Phosphorus 241mg 173mg 10%
Monounsaturated fat 0.63g 3.745g 8%
Fats 4.4g 9.1g 7%
Saturated fat 1.41g 3.022g 7%
Sodium 49mg 147mg 4%
Fiber 0g 1g 4%
Calcium 10mg 47mg 4%
Manganese 0.3mg 0.24mg 3%
Polyunsaturated fat 1.05g 1.423g 2%
Vitamin B1 0.258mg 0.284mg 2%
Potassium 150mg 113mg 1%
Net carbs 3.76g 58.7g N/A
Magnesium 14mg 12mg 0%
Tryptophan 0.366mg 0.133mg 0%
Threonine 1.107mg 0.467mg 0%
Isoleucine 1.32mg 0.516mg 0%
Leucine 2.319mg 0.861mg 0%
Lysine 2.007mg 0.679mg 0%
Methionine 0.645mg 0.268mg 0%
Phenylalanine 1.274mg 0.511mg 0%
Valine 1.607mg 0.579mg 0%
Histidine 0.708mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0.03g 0.036g N/A
Omega-3 - DPA 0.04g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Ladyfinger
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
39%
Ladyfinger
Minerals Daily Need Coverage Score
161%
Liver
35%
Ladyfinger

Comparison summary

Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 98mg)
Which food is lower in Saturated fat?
Liver
Liver is lower in Saturated fat (difference - 1.612g)
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?
Ladyfinger
Ladyfinger is lower in Cholesterol (difference - 134mg)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 0)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $0.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.