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Liver vs. Millet raw — In-Depth Nutrition Comparison

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Important differences between liver and millet raw

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and zinc; however, millet raw is richer in manganese and fiber.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • Millet raw contains less cholesterol.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of liver is 0.

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

Infographic

Liver vs Millet raw 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
4
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +25%
Contains more IronIron +495.3%
Contains more ZincZinc +300%
Contains more SeleniumSelenium +2400%
Contains more MagnesiumMagnesium +714.3%
Contains more PotassiumPotassium +30%
Contains more CopperCopper +18.3%
Contains more PhosphorusPhosphorus +18.3%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +444%

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%
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% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +657.2%
Contains more Vitamin B3Vitamin B3 +78.7%
Contains more Vitamin B5Vitamin B5 +463%
Contains more Vitamin B6Vitamin B6 +48.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +91.8%
Contains more Vitamin B1Vitamin B1 +63.2%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Millet raw DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 3.01mg 186%
Vitamin B2 2.196mg 0.29mg 147%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 2.7µg 118%
Vitamin B5 4.774mg 0.848mg 79%
Manganese 0.3mg 1.632mg 58%
Zinc 6.72mg 1.68mg 46%
Fiber 0g 8.5g 34%
Protein 26.02g 11.02g 30%
Vitamin C 23.6mg 0mg 26%
Magnesium 14mg 114mg 24%
Carbs 3.76g 72.85g 23%
Vitamin B3 8.435mg 4.72mg 23%
Folate 163µg 85µg 20%
Vitamin B6 0.57mg 0.384mg 14%
Vitamin B1 0.258mg 0.421mg 14%
Copper 0.634mg 0.75mg 13%
Calories 165kcal 378kcal 11%
Polyunsaturated fat 1.05g 2.134g 7%
Phosphorus 241mg 285mg 6%
Saturated fat 1.41g 0.723g 3%
Sodium 49mg 5mg 2%
Potassium 150mg 195mg 1%
Vitamin K 0.9µg 1%
Fats 4.4g 4.22g 0%
Net carbs 3.76g 64.35g N/A
Calcium 10mg 8mg 0%
Vitamin E 0.05mg 0%
Monounsaturated fat 0.63g 0.773g 0%
Tryptophan 0.366mg 0.119mg 0%
Threonine 1.107mg 0.353mg 0%
Isoleucine 1.32mg 0.465mg 0%
Leucine 2.319mg 1.4mg 0%
Lysine 2.007mg 0.212mg 0%
Methionine 0.645mg 0.221mg 0%
Phenylalanine 1.274mg 0.58mg 0%
Valine 1.607mg 0.578mg 0%
Histidine 0.708mg 0.236mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +136.1%
Contains more WaterWater +641.9%
Contains more CarbsCarbs +1837.5%
Contains more OtherOther +116%
~equal in Fats ~4.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -48.7%
Contains more Mono. FatMonounsaturated fat +22.7%
Contains more Poly. FatPolyunsaturated fat +103.2%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.