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Liver vs. Pasta — In-Depth Nutrition Comparison

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A recap on differences between liver and pasta

  • Pasta has less vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, zinc, vitamin B3, and vitamin B6.
  • Liver covers your daily vitamin B12 needs 772% more than pasta.
  • Pasta contains 900 times less vitamin A than liver. Liver contains 17997IU of vitamin A, while pasta contains 20IU.
  • Pasta has less cholesterol.
  • The glycemic index of pasta is higher.

Food varieties used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Liver vs Pasta 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
8
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%
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +525%
Contains more IronIron +1471.9%
Contains more CopperCopper +581.7%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +282.5%
Contains more ManganeseManganese +33.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +28.6%
Contains less SodiumSodium -87.8%

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%
Pasta
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +89983.3%
Contains more Vitamin B1Vitamin B1 +23.4%
Contains more Vitamin B2Vitamin B2 +1364%
Contains more Vitamin B3Vitamin B3 +750.3%
Contains more Vitamin B5Vitamin B5 +2508.7%
Contains more Vitamin B6Vitamin B6 +1576.5%
Contains more Vitamin B12Vitamin B12 +13235.7%
Contains more FolateFolate +154.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +405.2%
Contains more FatsFats +319%
Contains more OtherOther +383.9%
Contains more CarbsCarbs +563%
~equal in Water ~68.56g

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
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +408.1%
Contains more Poly. FatPolyunsaturated fat +144.8%
Contains less Sat. FatSaturated fat -89.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Pasta DV% diff.
Vitamin B12 18.67µg 0.14µg 772%
Vitamin A 5405µg 6µg 600%
Iron 17.92mg 1.14mg 210%
Vitamin B2 2.196mg 0.15mg 157%
Selenium 67.5µg 123%
Cholesterol 355mg 33mg 107%
Vitamin B5 4.774mg 0.183mg 92%
Copper 0.634mg 0.093mg 60%
Zinc 6.72mg 0.56mg 56%
Vitamin B3 8.435mg 0.992mg 47%
Protein 26.02g 5.15g 42%
Vitamin B6 0.57mg 0.034mg 41%
Vitamin C 23.6mg 0mg 26%
Folate 163µg 64µg 25%
Phosphorus 241mg 63mg 25%
Carbs 3.76g 24.93g 7%
Saturated fat 1.41g 0.15g 6%
Fats 4.4g 1.05g 5%
Potassium 150mg 24mg 4%
Polyunsaturated fat 1.05g 0.429g 4%
Vitamin B1 0.258mg 0.209mg 4%
Manganese 0.3mg 0.224mg 3%
Calories 165kcal 131kcal 2%
Sodium 49mg 6mg 2%
Magnesium 14mg 18mg 1%
Monounsaturated fat 0.63g 0.124g 1%
Net carbs 3.76g 24.93g N/A
Calcium 10mg 6mg 0%
Tryptophan 0.366mg 0.065mg 0%
Threonine 1.107mg 0.134mg 0%
Isoleucine 1.32mg 0.197mg 0%
Leucine 2.319mg 0.348mg 0%
Lysine 2.007mg 0.097mg 0%
Methionine 0.645mg 0.079mg 0%
Phenylalanine 1.274mg 0.247mg 0%
Valine 1.607mg 0.217mg 0%
Histidine 0.708mg 0.103mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Pasta
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
15%
Pasta
Minerals Daily Need Coverage Score
161%
Liver
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Pasta
Pasta is lower in Cholesterol (difference - 322mg)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 1.26g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 49)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.7)
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
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.