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Liver vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between liver and onions

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 in liver is higher than in onions.
  • Liver covers your daily need for vitamin B12, 778% more than onions.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of onions is 15.

These are the specific foods used in this comparison Pork, fresh, variety meats and by-products, liver, cooked, braised and Onions, raw.

Infographic

Liver vs Onion 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%
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +40%
Contains more IronIron +8433.3%
Contains more CopperCopper +1525.6%
Contains more ZincZinc +3852.9%
Contains more PhosphorusPhosphorus +731%
Contains more ManganeseManganese +132.6%
Contains more SeleniumSelenium +13400%
Contains more CalciumCalcium +130%
Contains less SodiumSodium -91.8%
~equal in Potassium ~146mg

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%
Onion
3
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +218.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +460.9%
Contains more Vitamin B2Vitamin B2 +8033.3%
Contains more Vitamin B3Vitamin B3 +7171.6%
Contains more Vitamin B5Vitamin B5 +3781.3%
Contains more Vitamin B6Vitamin B6 +375%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +757.9%
~equal in Vitamin D ~0µg

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
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +2265.5%
Contains more FatsFats +4300%
Contains more OtherOther +328.6%
Contains more CarbsCarbs +148.4%
Contains more WaterWater +38.5%

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
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +4746.2%
Contains more Poly. FatPolyunsaturated fat +6076.5%
Contains less Sat. FatSaturated fat -97%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Onion DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 0.21mg 221%
Vitamin B2 2.196mg 0.027mg 167%
Selenium 67.5µg 0.5µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.123mg 93%
Copper 0.634mg 0.039mg 66%
Zinc 6.72mg 0.17mg 60%
Vitamin B3 8.435mg 0.116mg 52%
Protein 26.02g 1.1g 50%
Folate 163µg 19µg 36%
Vitamin B6 0.57mg 0.12mg 35%
Phosphorus 241mg 29mg 30%
Vitamin C 23.6mg 7.4mg 18%
Vitamin B1 0.258mg 0.046mg 18%
Manganese 0.3mg 0.129mg 7%
Polyunsaturated fat 1.05g 0.017g 7%
Fats 4.4g 0.1g 7%
Fiber 0g 1.7g 7%
Saturated fat 1.41g 0.042g 6%
Calories 165kcal 40kcal 6%
Carbs 3.76g 9.34g 2%
Fructose 1.29g 2%
Monounsaturated fat 0.63g 0.013g 2%
Sodium 49mg 4mg 2%
Calcium 10mg 23mg 1%
Magnesium 14mg 10mg 1%
Choline 6.1mg 1%
Net carbs 3.76g 7.64g N/A
Potassium 150mg 146mg 0%
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.366mg 0.014mg 0%
Threonine 1.107mg 0.021mg 0%
Isoleucine 1.32mg 0.014mg 0%
Leucine 2.319mg 0.025mg 0%
Lysine 2.007mg 0.039mg 0%
Methionine 0.645mg 0.002mg 0%
Phenylalanine 1.274mg 0.025mg 0%
Valine 1.607mg 0.021mg 0%
Histidine 0.708mg 0.014mg 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 Onion
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
8%
Onion
Minerals Daily Need Coverage Score
161%
Liver
8%
Onion

Comparison summary

Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 1.368g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.1)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 15)
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

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.