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Liver vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between Liver and Marrow-stem Kale

  • Liver has more Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, Zinc, and Vitamin B3 than Marrow-stem Kale.
  • Liver's daily need coverage for Vitamin B12 is 778% more.

The food varieties used in the comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Collards, raw.

Infographic

Liver vs Marrow-stem Kale 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
5
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +3712.8%
Contains more CopperCopper +1278.3%
Contains more ZincZinc +3100%
Contains more PhosphorusPhosphorus +864%
Contains more SeleniumSelenium +5092.3%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +2220%
Contains more PotassiumPotassium +42%
Contains less SodiumSodium -65.3%
Contains more ManganeseManganese +119.3%

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% 1080% 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 118% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin AVitamin A +258.6%
Contains more Vitamin B1Vitamin B1 +377.8%
Contains more Vitamin B2Vitamin B2 +1589.2%
Contains more Vitamin B3Vitamin B3 +1036.8%
Contains more Vitamin B5Vitamin B5 +1688%
Contains more Vitamin B6Vitamin B6 +245.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.4%
Contains more Vitamin CVitamin C +49.6%
~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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +761.6%
Contains more FatsFats +621.3%
Contains more OtherOther +12.8%
Contains more CarbsCarbs +44.1%
Contains more WaterWater +39.3%

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
19% 10% 70%
Saturated Fat: Sat. Fat 0.055 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated Fat +2000%
Contains more Poly. FatPolyunsaturated fat +422.4%
Contains less Sat. FatSaturated Fat -96.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Marrow-stem Kale Opinion
Calories 165kcal 32kcal Liver
Protein 26.02g 3.02g Liver
Fats 4.4g 0.61g Liver
Vitamin C 23.6mg 35.3mg Marrow-stem Kale
Net carbs 3.76g 1.42g Liver
Carbs 3.76g 5.42g Marrow-stem Kale
Cholesterol 355mg 0mg Marrow-stem Kale
Magnesium 14mg 27mg Marrow-stem Kale
Calcium 10mg 232mg Marrow-stem Kale
Potassium 150mg 213mg Marrow-stem Kale
Iron 17.92mg 0.47mg Liver
Sugar 0.46g Liver
Fiber 0g 4g Marrow-stem Kale
Copper 0.634mg 0.046mg Liver
Zinc 6.72mg 0.21mg Liver
Phosphorus 241mg 25mg Liver
Sodium 49mg 17mg Marrow-stem Kale
Vitamin A 17997IU 5019IU Liver
Vitamin A 5405µg 251µg Liver
Vitamin E 2.26mg Marrow-stem Kale
Manganese 0.3mg 0.658mg Marrow-stem Kale
Selenium 67.5µg 1.3µg Liver
Vitamin B1 0.258mg 0.054mg Liver
Vitamin B2 2.196mg 0.13mg Liver
Vitamin B3 8.435mg 0.742mg Liver
Vitamin B5 4.774mg 0.267mg Liver
Vitamin B6 0.57mg 0.165mg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 437.1µg Marrow-stem Kale
Folate 163µg 129µg Liver
Choline 23.2mg Marrow-stem Kale
Saturated Fat 1.41g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.63g 0.03g Liver
Polyunsaturated fat 1.05g 0.201g Liver
Tryptophan 0.366mg 0.031mg Liver
Threonine 1.107mg 0.086mg Liver
Isoleucine 1.32mg 0.1mg Liver
Leucine 2.319mg 0.151mg Liver
Lysine 2.007mg 0.117mg Liver
Methionine 0.645mg 0.033mg Liver
Phenylalanine 1.274mg 0.087mg Liver
Valine 1.607mg 0.12mg Liver
Histidine 0.708mg 0.047mg Liver
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Marrow-stem Kale
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
366%
Liver
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
161%
Liver
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 1.355g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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?
?
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.

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.