Liver vs. Milk — In-Depth Nutrition Comparison

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Summary of differences between liver and milk

The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 in liver is higher than in milk.
Liver covers your daily need for vitamin B12, 758% more than milk.
Liver contains 597 times more iron than milk. While liver contains 17.92mg of iron, milk contains only 0.03mg.
The amount of cholesterol in milk is lower.
Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of milk is 31.

These are the specific foods used in this comparison Pork, fresh, variety meats, and by-products, liver, cooked, braised and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

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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

Milk

Contains more MagnesiumMagnesium	+27.3%
Contains more IronIron	+59633.3%
Contains more CopperCopper	+6240%
Contains more ZincZinc	+1500%
Contains more PhosphorusPhosphorus	+153.7%
Contains more ManganeseManganese	+9900%
Contains more SeleniumSelenium	+1945.5%

Contains more CalciumCalcium	+1150%
Contains less SodiumSodium	-10.2%

~equal in Potassium ~150mg

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

Milk

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+9219%
Contains more Vitamin B1Vitamin B1	+1190%
Contains more Vitamin B2Vitamin B2	+1087%
Contains more Vitamin B3Vitamin B3	+8969.9%
Contains more Vitamin B5Vitamin B5	+1222.4%
Contains more Vitamin B6Vitamin B6	+1440.5%
Contains more Vitamin B12Vitamin B12	+3872.3%
Contains more FolateFolate	+3160%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	18.67µg	0.47µg	758%
Vitamin A	5405µg	58µg	594%
Iron	17.92mg	0.03mg	224%
Vitamin B2	2.196mg	0.185mg	155%
Cholesterol	355mg	5mg	117%
Selenium	67.5µg	3.3µg	117%
Vitamin B5	4.774mg	0.361mg	88%
Copper	0.634mg	0.01mg	69%
Zinc	6.72mg	0.42mg	57%
Vitamin B3	8.435mg	0.093mg	52%
Protein	26.02g	3.37g	45%
Vitamin B6	0.57mg	0.037mg	41%
Folate	163µg	5µg	40%
Vitamin C	23.6mg	0mg	26%
Phosphorus	241mg	95mg	21%
Vitamin B1	0.258mg	0.02mg	20%
Manganese	0.3mg	0.003mg	13%
Calcium	10mg	125mg	12%
Polyunsaturated fat	1.05g	0.035g	7%
Calories	165kcal	42kcal	6%
Vitamin D*		48 IU	6%
Vitamin D		1.2µg	6%
Fats	4.4g	0.97g	5%
Saturated fat	1.41g	0.633g	4%
Choline		17.7mg	3%
Magnesium	14mg	11mg	1%
Monounsaturated fat	0.63g	0.277g	1%
Protein per 100 calories	16g	8g	N/A
Calories per 10 g protein	63kcal	125kcal	N/A
Weight per 100 calories	61g	238g	N/A
Unsaturated / Saturated Fat ratio	1.2	0.49	N/A
Net carbs	3.76g	4.99g	N/A
Carbs	3.76g	4.99g	0%
Potassium	150mg	150mg	0%
Sugar		5.2g	N/A
Sodium	49mg	44mg	0%
Vitamin E		0.01mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.366mg	0.043mg	0%
Threonine	1.107mg	0.143mg	0%
Isoleucine	1.32mg	0.174mg	0%
Leucine	2.319mg	0.319mg	0%
Lysine	2.007mg	0.282mg	0%
Methionine	0.645mg	0.088mg	0%
Phenylalanine	1.274mg	0.174mg	0%
Valine	1.607mg	0.22mg	0%
Histidine	0.708mg	0.101mg	0%
Omega-3 - DHA	0.03g	0g	N/A
Omega-3 - ALA		0.004g	N/A
Omega-3 - DPA	0.04g	0g	N/A
Omega-6 - Linoleic acid		0.027g	N/A