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Liver vs. Margarine — In-Depth Nutrition Comparison

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How are liver and margarine different?

  • Liver is higher than margarine in vitamin B12, vitamin A, iron, vitamin B2, selenium, copper, zinc, and vitamin B3.
  • Liver covers your daily need for vitamin B12, 774% more than margarine.
  • Margarine is lower in cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Margarine, regular, 80% fat, composite, stick, without salt types were used in this article.

Infographic

Liver vs Margarine 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +733.3%
Contains more IronIron +29766.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +4720%
Contains more ManganeseManganese +∞%
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
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +11700%
Contains more Vitamin AVitamin A +560%
Contains more Vitamin B1Vitamin B1 +2480%
Contains more Vitamin B2Vitamin B2 +5835.1%
Contains more Vitamin B3Vitamin B3 +36573.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +6233.3%
Contains more Vitamin B12Vitamin B12 +18570%
Contains more FolateFolate +16200%
~equal in Vitamin D ~0µg

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +16162.5%
Contains more CarbsCarbs +437.1%
Contains more WaterWater +289.3%
Contains more FatsFats +1734.3%
Contains more OtherOther +27.3%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +6071%
Contains more Poly. FatPolyunsaturated fat +2214.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Margarine DV% diff.
Vitamin B12 18.67µg 0.1µg 774%
Vitamin A 5405µg 819µg 510%
Iron 17.92mg 0.06mg 223%
Vitamin B2 2.196mg 0.037mg 166%
Polyunsaturated fat 1.05g 24.302g 155%
Selenium 67.5µg 0µg 123%
Cholesterol 355mg 0mg 118%
Fats 4.4g 80.71g 117%
Monounsaturated fat 0.63g 38.877g 96%
Vitamin B5 4.774mg 95%
Vitamin K 93µg 78%
Copper 0.634mg 0mg 70%
Saturated fat 1.41g 15.189g 63%
Zinc 6.72mg 0mg 61%
Vitamin E 9mg 60%
Vitamin B3 8.435mg 0.023mg 53%
Protein 26.02g 0.16g 52%
Vitamin B6 0.57mg 0.009mg 43%
Folate 163µg 1µg 41%
Phosphorus 241mg 5mg 34%
Calories 165kcal 717kcal 28%
Vitamin C 23.6mg 0.2mg 26%
Vitamin B1 0.258mg 0.01mg 21%
Manganese 0.3mg 13%
Potassium 150mg 18mg 4%
Magnesium 14mg 3mg 3%
Sodium 49mg 2mg 2%
Choline 12.4mg 2%
Calcium 10mg 3mg 1%
Carbs 3.76g 0.7g 1%
Net carbs 3.76g 0.7g N/A
Trans fat 14.89g 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 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

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

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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
55%
Margarine
Minerals Daily Need Coverage Score
161%
Liver
1%
Margarine

Comparison summary

Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 47mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Liver
Liver is lower in Saturated fat (difference - 13.779g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.2)
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 glycemic index?
?
The foods have equal glycemic indexes (0)

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.