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  6. Liver vs. Mashed potato

Liver vs. Mashed potato — In-Depth Nutrition Comparison

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Significant differences between liver and mashed potato

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, copper, zinc, vitamin B3, and folate in liver is higher than in mashed potato.
  • Liver covers your daily vitamin B12 needs 775% more than mashed potato.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of liver is 0.

Specific food types used in this comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Fast foods, potato, mashed.

Infographic

Liver vs Mashed potato 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
Liver
7
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more IronIron +5680.6%
Contains more CopperCopper +1711.4%
Contains more ZincZinc +2954.5%
Contains more PhosphorusPhosphorus +308.5%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +206.1%
Contains more SeleniumSelenium +8337.5%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +90.7%
~equal in Magnesium ~15mg

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
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12469.8%
Contains more Vitamin B1Vitamin B1 +1620%
Contains more Vitamin B2Vitamin B2 +14540%
Contains more Vitamin B3Vitamin B3 +681%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +375%
Contains more Vitamin B12Vitamin B12 +26571.4%
Contains more FolateFolate +1711.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Mashed potato DV% diff.
Vitamin B12 18.67µg 0.07µg 775%
Vitamin A 5405µg 43µg 596%
Iron 17.92mg 0.31mg 220%
Vitamin B2 2.196mg 0.015mg 168%
Selenium 67.5µg 0.8µg 121%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 95%
Copper 0.634mg 0.035mg 67%
Zinc 6.72mg 0.22mg 59%
Protein 26.02g 1.65g 49%
Vitamin B3 8.435mg 1.08mg 46%
Folate 163µg 9µg 39%
Vitamin B6 0.57mg 0.12mg 35%
Phosphorus 241mg 59mg 26%
Vitamin C 23.6mg 0mg 26%
Vitamin B1 0.258mg 0.015mg 20%
Sodium 49mg 306mg 11%
Manganese 0.3mg 0.098mg 9%
Vitamin K 5.9µg 5%
Fiber 0g 1.3g 5%
Starch 12.1g 5%
Saturated fat 1.41g 0.577g 4%
Calories 165kcal 89kcal 4%
Potassium 150mg 286mg 4%
Carbs 3.76g 14.65g 4%
Vitamin E 0.42mg 3%
Choline 13.4mg 2%
Fats 4.4g 2.82g 2%
Polyunsaturated fat 1.05g 1.342g 2%
Calcium 10mg 18mg 1%
Net carbs 3.76g 13.35g N/A
Magnesium 14mg 15mg 0%
Sugar 0.5g N/A
Trans fat 0.105g N/A
Monounsaturated fat 0.63g 0.72g 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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.04g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1477%
Contains more FatsFats +56%
Contains more OtherOther +19%
Contains more CarbsCarbs +289.6%
Contains more WaterWater +23.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
0
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -59.1%
Contains more Mono. FatMonounsaturated fat +14.3%
Contains more Poly. FatPolyunsaturated fat +27.8%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.