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  6. Liver vs. Orange juice

Liver vs. Orange juice — In-Depth Nutrition Comparison

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What are the differences between liver and orange juice?

  • Liver is richer than orange juice in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • The glycemic index of liver is lower.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Orange juice, raw types in this article.

Infographic

Liver vs Orange juice 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
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +27.3%
Contains more IronIron +8860%
Contains more CopperCopper +1340.9%
Contains more ZincZinc +13340%
Contains more PhosphorusPhosphorus +1317.6%
Contains more ManganeseManganese +2042.9%
Contains more SeleniumSelenium +67400%
Contains more PotassiumPotassium +33.3%
Contains less SodiumSodium -98%
~equal in Calcium ~11mg

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
Liver
8
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +53950%
Contains more Vitamin B1Vitamin B1 +186.7%
Contains more Vitamin B2Vitamin B2 +7220%
Contains more Vitamin B3Vitamin B3 +2008.8%
Contains more Vitamin B5Vitamin B5 +2412.6%
Contains more Vitamin B6Vitamin B6 +1325%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +443.3%
Contains more Vitamin CVitamin C +111.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Orange juice DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 10µg 599%
Iron 17.92mg 0.2mg 222%
Vitamin B2 2.196mg 0.03mg 167%
Selenium 67.5µg 0.1µg 123%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.19mg 92%
Copper 0.634mg 0.044mg 66%
Zinc 6.72mg 0.05mg 61%
Protein 26.02g 0.7g 51%
Vitamin B3 8.435mg 0.4mg 50%
Vitamin B6 0.57mg 0.04mg 41%
Folate 163µg 30µg 33%
Phosphorus 241mg 17mg 32%
Vitamin C 23.6mg 50mg 29%
Vitamin B1 0.258mg 0.09mg 14%
Manganese 0.3mg 0.014mg 12%
Polyunsaturated fat 1.05g 0.04g 7%
Saturated fat 1.41g 0.024g 6%
Calories 165kcal 45kcal 6%
Fats 4.4g 0.2g 6%
Sodium 49mg 1mg 2%
Carbs 3.76g 10.4g 2%
Monounsaturated fat 0.63g 0.036g 1%
Fiber 0g 0.2g 1%
Potassium 150mg 200mg 1%
Magnesium 14mg 11mg 1%
Choline 6.2mg 1%
Net carbs 3.76g 10.2g N/A
Calcium 10mg 11mg 0%
Sugar 8.4g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.366mg 0.002mg 0%
Threonine 1.107mg 0.008mg 0%
Isoleucine 1.32mg 0.008mg 0%
Leucine 2.319mg 0.013mg 0%
Lysine 2.007mg 0.009mg 0%
Methionine 0.645mg 0.003mg 0%
Phenylalanine 1.274mg 0.009mg 0%
Valine 1.607mg 0.011mg 0%
Histidine 0.708mg 0.003mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +3617.1%
Contains more FatsFats +2100%
Contains more OtherOther +275%
Contains more CarbsCarbs +176.6%
Contains more WaterWater +37.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
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% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +1650%
Contains more Poly. FatPolyunsaturated fat +2525%
Contains less Sat. FatSaturated fat -98.3%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.