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Liver vs. Matzo — In-Depth Nutrition Comparison

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How are liver and matzo different?

  • Liver is higher than matzo in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, selenium, zinc, and folate.
  • Liver covers your daily need for vitamin B12, 778% more than matzo.
  • Matzo is lower in cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Crackers, matzo, plain types were used in this article.

Infographic

Liver vs Matzo 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
6
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%
Matzo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +467.1%
Contains more CopperCopper +956.7%
Contains more ZincZinc +888.2%
Contains more PhosphorusPhosphorus +170.8%
Contains more SeleniumSelenium +82.9%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +30%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +116.7%

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.
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%
Matzo
4
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% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +654.6%
Contains more Vitamin B3Vitamin B3 +116.7%
Contains more Vitamin B5Vitamin B5 +977.7%
Contains more Vitamin B6Vitamin B6 +395.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +858.8%
Contains more Vitamin B1Vitamin B1 +50%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +160.2%
Contains more FatsFats +214.3%
Contains more WaterWater +1395.8%
Contains more OtherOther +150%
Contains more CarbsCarbs +2126.1%

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
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +396.1%
Contains more Poly. FatPolyunsaturated fat +74.1%
Contains less Sat. FatSaturated fat -84%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Matzo DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 3.16mg 185%
Vitamin B2 2.196mg 0.291mg 147%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.443mg 87%
Copper 0.634mg 0.06mg 64%
Selenium 67.5µg 36.9µg 56%
Zinc 6.72mg 0.68mg 55%
Folate 163µg 17µg 37%
Vitamin B6 0.57mg 0.115mg 35%
Protein 26.02g 10g 32%
Vitamin B3 8.435mg 3.892mg 28%
Carbs 3.76g 83.7g 27%
Vitamin C 23.6mg 0mg 26%
Phosphorus 241mg 89mg 22%
Manganese 0.3mg 0.65mg 15%
Calories 165kcal 395kcal 12%
Fiber 0g 3g 12%
Vitamin B1 0.258mg 0.387mg 11%
Fats 4.4g 1.4g 5%
Saturated fat 1.41g 0.226g 5%
Magnesium 14mg 25mg 3%
Polyunsaturated fat 1.05g 0.603g 3%
Sodium 49mg 0mg 2%
Choline 10.8mg 2%
Monounsaturated fat 0.63g 0.127g 1%
Potassium 150mg 112mg 1%
Net carbs 3.76g 80.7g N/A
Calcium 10mg 13mg 0%
Sugar 0.29g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.366mg 0.116mg 0%
Threonine 1.107mg 0.267mg 0%
Isoleucine 1.32mg 0.371mg 0%
Leucine 2.319mg 0.692mg 0%
Lysine 2.007mg 0.193mg 0%
Methionine 0.645mg 0.176mg 0%
Phenylalanine 1.274mg 0.494mg 0%
Valine 1.607mg 0.42mg 0%
Histidine 0.708mg 0.213mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Matzo
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
24%
Matzo
Minerals Daily Need Coverage Score
161%
Liver
51%
Matzo

Comparison summary

Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 1.184g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 0)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.29g)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.