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Liver vs. Minestrone — In-Depth Nutrition Comparison

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Differences between liver and minestrone

  • Liver is higher than minestrone in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, zinc, vitamin B3, and vitamin B6.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Liver has 355 times more cholesterol than minestrone. While liver has 355mg of cholesterol, minestrone has only 1mg.
  • Liver has a lower glycemic index (0) than minestrone (47).

The food types used in this comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Liver vs Minestrone 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
9
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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +366.7%
Contains more PotassiumPotassium +15.4%
Contains more IronIron +4615.8%
Contains more CopperCopper +1143.1%
Contains more ZincZinc +2067.7%
Contains more PhosphorusPhosphorus +947.8%
Contains less SodiumSodium -80.7%
Contains more ManganeseManganese +97.4%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +40%

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
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +4620%
Contains more Vitamin AVitamin A +10930.6%
Contains more Vitamin B1Vitamin B1 +1072.7%
Contains more Vitamin B2Vitamin B2 +12100%
Contains more Vitamin B3Vitamin B3 +2057.3%
Contains more Vitamin B5Vitamin B5 +3310%
Contains more Vitamin B6Vitamin B6 +1290.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +986.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +1370.1%
Contains more FatsFats +323.1%
Contains more OtherOther +25%
Contains more CarbsCarbs +23.9%
Contains more WaterWater +42%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +117.2%
Contains more Poly. FatPolyunsaturated fat +128.3%
Contains less Sat. FatSaturated fat -83.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Minestrone DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 49µg 595%
Iron 17.92mg 0.38mg 219%
Vitamin B2 2.196mg 0.018mg 168%
Selenium 67.5µg 123%
Cholesterol 355mg 1mg 118%
Vitamin B5 4.774mg 0.14mg 93%
Copper 0.634mg 0.051mg 65%
Zinc 6.72mg 0.31mg 58%
Vitamin B3 8.435mg 0.391mg 50%
Protein 26.02g 1.77g 49%
Vitamin B6 0.57mg 0.041mg 41%
Folate 163µg 15µg 37%
Phosphorus 241mg 23mg 31%
Vitamin C 23.6mg 0.5mg 26%
Vitamin B1 0.258mg 0.022mg 20%
Sodium 49mg 254mg 9%
Calories 165kcal 34kcal 7%
Manganese 0.3mg 0.152mg 6%
Fats 4.4g 1.04g 5%
Saturated fat 1.41g 0.23g 5%
Polyunsaturated fat 1.05g 0.46g 4%
Magnesium 14mg 3mg 3%
Fiber 0g 0.4g 2%
Potassium 150mg 130mg 1%
Monounsaturated fat 0.63g 0.29g 1%
Carbs 3.76g 4.66g 0%
Net carbs 3.76g 4.26g N/A
Calcium 10mg 14mg 0%
Tryptophan 0.366mg 0.013mg 0%
Threonine 1.107mg 0.043mg 0%
Isoleucine 1.32mg 0.054mg 0%
Leucine 2.319mg 0.098mg 0%
Lysine 2.007mg 0.076mg 0%
Methionine 0.645mg 0.018mg 0%
Phenylalanine 1.274mg 0.064mg 0%
Valine 1.607mg 0.074mg 0%
Histidine 0.708mg 0.03mg 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 Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
161%
Liver
12%
Minestrone

Comparison summary

Which food is lower in Cholesterol?
Minestrone
Minestrone is lower in Cholesterol (difference - 354mg)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 1.18g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $0.3)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 205mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.