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Liver vs. Scallion — In-Depth Nutrition Comparison

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Important differences between liver and scallion

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 than scallion.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • Scallion has a higher glycemic index. The glycemic index of scallion is 32, 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 Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Liver vs Scallion 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more IronIron +1110.8%
Contains more CopperCopper +663.9%
Contains more ZincZinc +1623.1%
Contains more PhosphorusPhosphorus +551.4%
Contains more ManganeseManganese +87.5%
Contains more SeleniumSelenium +11150%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +84%
Contains less SodiumSodium -67.3%

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin CVitamin C +25.5%
Contains more Vitamin AVitamin A +10710%
Contains more Vitamin B1Vitamin B1 +369.1%
Contains more Vitamin B2Vitamin B2 +2645%
Contains more Vitamin B3Vitamin B3 +1506.7%
Contains more Vitamin B5Vitamin B5 +6265.3%
Contains more Vitamin B6Vitamin B6 +834.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +154.7%
~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
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +1321.9%
Contains more FatsFats +2215.8%
Contains more OtherOther +85.2%
Contains more CarbsCarbs +95.2%
Contains more WaterWater +39.7%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +2233.3%
Contains more Poly. FatPolyunsaturated fat +1318.9%
Contains less Sat. FatSaturated fat -97.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Scallion
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 Scallion DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 50µg 595%
Iron 17.92mg 1.48mg 206%
Vitamin K 207µg 173%
Vitamin B2 2.196mg 0.08mg 163%
Selenium 67.5µg 0.6µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.075mg 94%
Copper 0.634mg 0.083mg 61%
Zinc 6.72mg 0.39mg 58%
Vitamin B3 8.435mg 0.525mg 49%
Protein 26.02g 1.83g 48%
Vitamin B6 0.57mg 0.061mg 39%
Phosphorus 241mg 37mg 29%
Folate 163µg 64µg 25%
Vitamin B1 0.258mg 0.055mg 17%
Fiber 0g 2.6g 10%
Polyunsaturated fat 1.05g 0.074g 7%
Calories 165kcal 32kcal 7%
Manganese 0.3mg 0.16mg 6%
Fats 4.4g 0.19g 6%
Calcium 10mg 72mg 6%
Saturated fat 1.41g 0.032g 6%
Vitamin C 23.6mg 18.8mg 5%
Vitamin E 0.55mg 4%
Potassium 150mg 276mg 4%
Monounsaturated fat 0.63g 0.027g 2%
Carbs 3.76g 7.34g 1%
Choline 5.7mg 1%
Magnesium 14mg 20mg 1%
Sodium 49mg 16mg 1%
Net carbs 3.76g 4.74g N/A
Sugar 2.33g N/A
Tryptophan 0.366mg 0.02mg 0%
Threonine 1.107mg 0.072mg 0%
Isoleucine 1.32mg 0.077mg 0%
Leucine 2.319mg 0.109mg 0%
Lysine 2.007mg 0.091mg 0%
Methionine 0.645mg 0.02mg 0%
Phenylalanine 1.274mg 0.059mg 0%
Valine 1.607mg 0.081mg 0%
Histidine 0.708mg 0.032mg 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 Scallion
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
55%
Scallion
Minerals Daily Need Coverage Score
161%
Liver
20%
Scallion

Comparison summary

Which food is lower in Cholesterol?
Scallion
Scallion is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 1.378g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.1)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.33g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.