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Liver vs. Shiitake — In-Depth Nutrition Comparison

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How are liver and shiitake different?

  • Liver has more iron, vitamin B2, selenium, vitamin B5, copper, zinc, folate, vitamin B3, vitamin B6, and vitamin B1 than shiitake.
  • Daily need coverage for iron for liver is 219% higher.
  • Liver contains 17 times more vitamin B1 than shiitake. While liver contains 0.258mg of vitamin B1, shiitake contains only 0.015mg.
  • Liver has a lower glycemic index (0) than shiitake (32).

Pork, fresh, variety meats, and by-products, liver, cooked, braised and Mushrooms, shiitake, raw are the varieties used in this article.

Infographic

Liver vs Shiitake 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
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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more CalciumCalcium +400%
Contains more IronIron +4270.7%
Contains more CopperCopper +346.5%
Contains more ZincZinc +552.4%
Contains more PhosphorusPhosphorus +115.2%
Contains more ManganeseManganese +30.4%
Contains more SeleniumSelenium +1084.2%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +102.7%
Contains less SodiumSodium -81.6%

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 0% 0% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1620%
Contains more Vitamin B2Vitamin B2 +912%
Contains more Vitamin B3Vitamin B3 +117.6%
Contains more Vitamin B5Vitamin B5 +218.3%
Contains more Vitamin B6Vitamin B6 +94.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1153.8%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Shiitake DV% diff.
Vitamin B12 18.67µg 778%
Vitamin A 5405µg 601%
Iron 17.92mg 0.41mg 219%
Vitamin B2 2.196mg 0.217mg 152%
Cholesterol 355mg 118%
Selenium 67.5µg 5.7µg 112%
Vitamin B5 4.774mg 1.5mg 65%
Copper 0.634mg 0.142mg 55%
Zinc 6.72mg 1.03mg 52%
Protein 26.02g 2.24g 48%
Folate 163µg 13µg 38%
Vitamin B3 8.435mg 3.877mg 28%
Vitamin C 23.6mg 26%
Vitamin B6 0.57mg 0.293mg 21%
Vitamin B1 0.258mg 0.015mg 20%
Phosphorus 241mg 112mg 18%
Fiber 0g 2.5g 10%
Polyunsaturated fat 1.05g 7%
Calories 165kcal 34kcal 7%
Fats 4.4g 0.49g 6%
Saturated fat 1.41g 6%
Potassium 150mg 304mg 5%
Manganese 0.3mg 0.23mg 3%
Vitamin D 18IU 2%
Monounsaturated fat 0.63g 2%
Vitamin D 0.4µg 2%
Sodium 49mg 9mg 2%
Magnesium 14mg 20mg 1%
Carbs 3.76g 6.79g 1%
Calcium 10mg 2mg 1%
Net carbs 3.76g 4.29g N/A
Sugar 2.38g N/A
Tryptophan 0.366mg 0.011mg 0%
Threonine 1.107mg 0.134mg 0%
Isoleucine 1.32mg 0.111mg 0%
Leucine 2.319mg 0.189mg 0%
Lysine 2.007mg 0.134mg 0%
Methionine 0.645mg 0.033mg 0%
Phenylalanine 1.274mg 0.111mg 0%
Valine 1.607mg 0.145mg 0%
Histidine 0.708mg 0.056mg 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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +1061.6%
Contains more FatsFats +798%
Contains more OtherOther +102.7%
Contains more CarbsCarbs +80.6%
Contains more WaterWater +39.5%

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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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.