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  6. Liver vs. Pomegranate

Liver vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between liver and pomegranate?

  • Liver is richer than pomegranate in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • The amount of cholesterol in pomegranate is lower.

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

Infographic

Liver vs Pomegranate 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
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +5873.3%
Contains more CopperCopper +301.3%
Contains more ZincZinc +1820%
Contains more PhosphorusPhosphorus +569.4%
Contains more ManganeseManganese +152.1%
Contains more SeleniumSelenium +13400%
Contains more PotassiumPotassium +57.3%
Contains less SodiumSodium -93.9%
~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
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +131.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +285.1%
Contains more Vitamin B2Vitamin B2 +4043.4%
Contains more Vitamin B3Vitamin B3 +2778.8%
Contains more Vitamin B5Vitamin B5 +1166.3%
Contains more Vitamin B6Vitamin B6 +660%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +328.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Pomegranate DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 0.3mg 220%
Vitamin B2 2.196mg 0.053mg 165%
Selenium 67.5µg 0.5µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.377mg 88%
Zinc 6.72mg 0.35mg 58%
Copper 0.634mg 0.158mg 53%
Vitamin B3 8.435mg 0.293mg 51%
Protein 26.02g 1.67g 49%
Vitamin B6 0.57mg 0.075mg 38%
Folate 163µg 38µg 31%
Phosphorus 241mg 36mg 29%
Fiber 0g 4g 16%
Vitamin B1 0.258mg 0.067mg 16%
Vitamin C 23.6mg 10.2mg 15%
Vitamin K 16.4µg 14%
Manganese 0.3mg 0.119mg 8%
Saturated fat 1.41g 0.12g 6%
Polyunsaturated fat 1.05g 0.079g 6%
Carbs 3.76g 18.7g 5%
Fats 4.4g 1.17g 5%
Calories 165kcal 83kcal 4%
Vitamin E 0.6mg 4%
Potassium 150mg 236mg 3%
Sodium 49mg 3mg 2%
Choline 7.6mg 1%
Monounsaturated fat 0.63g 0.093g 1%
Net carbs 3.76g 14.7g N/A
Magnesium 14mg 12mg 0%
Calcium 10mg 10mg 0%
Sugar 13.67g N/A
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +1458.1%
Contains more FatsFats +276.1%
Contains more OtherOther +183%
Contains more CarbsCarbs +397.3%
Contains more WaterWater +21.2%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +577.4%
Contains more Poly. FatPolyunsaturated fat +1229.1%
Contains less Sat. FatSaturated fat -91.5%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.