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Liver vs. Mutton — In-Depth Nutrition Comparison

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Important differences between Liver and Mutton

  • Liver has more Vitamin B12, Iron, Vitamin B2, Vitamin B5, Copper, Selenium, Folate, and Vitamin B1 than Mutton.
  • Liver's daily need coverage for Vitamin B12 is 593% more.
  • Mutton contains less Cholesterol.

The food varieties used in the comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Mutton, cooked, roasted (Navajo).

Infographic

Liver vs Mutton 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
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%
Mutton
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 3% 36% 179% 21% 162% 117% 18% 4.3% 207%
Contains more IronIron +276.5%
Contains more CopperCopper +922.6%
Contains more ZincZinc +13.3%
Contains less SodiumSodium -63.7%
Contains more ManganeseManganese +809.1%
Contains more SeleniumSelenium +77.6%
Contains more MagnesiumMagnesium +121.4%
Contains more PotassiumPotassium +172.7%
Contains more PhosphorusPhosphorus +12.9%
~equal in Calcium ~10mg

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% 1080% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Mutton
2
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% 16% 0% 15% 69% 122% 54% 87% 555% 0% 0% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +330%
Contains more Vitamin B2Vitamin B2 +632%
Contains more Vitamin B3Vitamin B3 +29.4%
Contains more Vitamin B5Vitamin B5 +432.2%
Contains more Vitamin B6Vitamin B6 +51.2%
Contains more Vitamin B12Vitamin B12 +320.5%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
Mutton
2
33% 11% 54%
Protein: 33.43 g
Fats: 11.09 g
Carbs: 0.08 g
Water: 54 g
Other: 1.4 g
Contains more CarbsCarbs +4600%
Contains more WaterWater +19.1%
Contains more ProteinProtein +28.5%
Contains more FatsFats +152%
~equal in Other ~1.4g

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
Mutton
1
49% 43% 8%
Saturated Fat: Sat. Fat 5.142 g
Monounsaturated Fat: Mono. Fat 4.459 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains less Sat. FatSaturated Fat -72.6%
Contains more Poly. FatPolyunsaturated fat +29%
Contains more Mono. FatMonounsaturated Fat +607.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Mutton Opinion
Calories 165kcal 234kcal Mutton
Protein 26.02g 33.43g Mutton
Fats 4.4g 11.09g Mutton
Vitamin C 23.6mg Liver
Net carbs 3.76g 0.08g Liver
Carbs 3.76g 0.08g Liver
Cholesterol 355mg 109mg Mutton
Magnesium 14mg 31mg Mutton
Calcium 10mg 10mg
Potassium 150mg 409mg Mutton
Iron 17.92mg 4.76mg Liver
Copper 0.634mg 0.062mg Liver
Zinc 6.72mg 5.93mg Liver
Phosphorus 241mg 272mg Mutton
Sodium 49mg 135mg Liver
Vitamin A 17997IU Liver
Vitamin A RAE 5405µg Liver
Vitamin E 0.8mg Mutton
Manganese 0.3mg 0.033mg Liver
Selenium 67.5µg 38µg Liver
Vitamin B1 0.258mg 0.06mg Liver
Vitamin B2 2.196mg 0.3mg Liver
Vitamin B3 8.435mg 6.52mg Liver
Vitamin B5 4.774mg 0.897mg Liver
Vitamin B6 0.57mg 0.377mg Liver
Vitamin B12 18.67µg 4.44µg Liver
Folate 163µg 0µg Liver
Choline 100.6mg Mutton
Saturated Fat 1.41g 5.142g Liver
Monounsaturated Fat 0.63g 4.459g Mutton
Polyunsaturated fat 1.05g 0.814g Liver
Tryptophan 0.366mg 0.257mg Liver
Threonine 1.107mg 1.403mg Mutton
Isoleucine 1.32mg 1.588mg Mutton
Leucine 2.319mg 2.764mg Mutton
Lysine 2.007mg 2.999mg Mutton
Methionine 0.645mg 0.918mg Mutton
Phenylalanine 1.274mg 1.399mg Mutton
Valine 1.607mg 1.678mg Mutton
Histidine 0.708mg 0.975mg Mutton
Omega-3 - DHA 0.03g Liver
Omega-3 - ALA 0.147g Mutton
Omega-3 - DPA 0.04g Liver
Omega-6 - Gamma-linoleic acid 0.025g Mutton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Mutton
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
366%
Liver
75%
Mutton
Minerals Daily Need Coverage Score
161%
Liver
77%
Mutton

Comparison summary

Which food is lower in Cholesterol?
Mutton
Mutton is lower in Cholesterol (difference - 246mg)
Which food is cheaper?
Mutton
Mutton is cheaper (difference - $0.3)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 86mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 3.732g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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. Mutton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167634/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.