Liver vs. Potato — In-Depth Nutrition Comparison
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Summary of differences between liver and potatoes
- The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3 in liver is higher than in potatoes.
- Liver covers your daily need for vitamin B12, 778% more than potatoes.
- Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of potatoes is 86.
These are the specific foods used in this comparison Pork, fresh, variety meats, and by-products, liver, cooked, braised and Potatoes, flesh, and skin, raw.
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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.
| Contains more IronIron | +2112.3% |
| Contains more CopperCopper | +476.4% |
| Contains more ZincZinc | +2140% |
| Contains more PhosphorusPhosphorus | +322.8% |
| Contains more ManganeseManganese | +50% |
| Contains more SeleniumSelenium | +16775% |
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +183.3% |
| 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.
| Contains more Vitamin CVitamin C | +19.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +218.5% |
| Contains more Vitamin B2Vitamin B2 | +6762.5% |
| Contains more Vitamin B3Vitamin B3 | +695% |
| Contains more Vitamin B5Vitamin B5 | +1518.3% |
| Contains more Vitamin B6Vitamin B6 | +91.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +986.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 18.67µg | 0µg | 778% |
| Vitamin A | 5405µg | 0µg | 601% |
| Iron | 17.92mg | 0.81mg | 214% |
| Vitamin B2 | 2.196mg | 0.032mg | 166% |
| Selenium | 67.5µg | 0.4µg | 122% |
| Cholesterol | 355mg | 0mg | 118% |
| Vitamin B5 | 4.774mg | 0.295mg | 90% |
| Copper | 0.634mg | 0.11mg | 58% |
| Zinc | 6.72mg | 0.3mg | 58% |
| Protein | 26.02g | 2.05g | 48% |
| Vitamin B3 | 8.435mg | 1.061mg | 46% |
| Folate | 163µg | 15µg | 37% |
| Phosphorus | 241mg | 57mg | 26% |
| Vitamin B6 | 0.57mg | 0.298mg | 21% |
| Vitamin B1 | 0.258mg | 0.081mg | 15% |
| Fiber | 0g | 2.1g | 8% |
| Potassium | 150mg | 425mg | 8% |
| Polyunsaturated fat | 1.05g | 0.042g | 7% |
| Fats | 4.4g | 0.09g | 7% |
| Starch | 15.29g | 6% | |
| Saturated fat | 1.41g | 0.025g | 6% |
| Carbs | 3.76g | 17.49g | 5% |
| Calories | 165kcal | 77kcal | 4% |
| Vitamin C | 23.6mg | 19.7mg | 4% |
| Manganese | 0.3mg | 0.2mg | 4% |
| Sodium | 49mg | 6mg | 2% |
| Vitamin K | 2µg | 2% | |
| Magnesium | 14mg | 23mg | 2% |
| Choline | 12.1mg | 2% | |
| Monounsaturated fat | 0.63g | 0.002g | 2% |
| Net carbs | 3.76g | 15.39g | N/A |
| Calcium | 10mg | 12mg | 0% |
| Sugar | 0.82g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.366mg | 0.021mg | 0% |
| Threonine | 1.107mg | 0.067mg | 0% |
| Isoleucine | 1.32mg | 0.066mg | 0% |
| Leucine | 2.319mg | 0.098mg | 0% |
| Lysine | 2.007mg | 0.107mg | 0% |
| Methionine | 0.645mg | 0.032mg | 0% |
| Phenylalanine | 1.274mg | 0.081mg | 0% |
| Valine | 1.607mg | 0.103mg | 0% |
| Histidine | 0.708mg | 0.035mg | 0% |
| Fructose | 0.26g | 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
| Contains more ProteinProtein | +1169.3% |
| Contains more FatsFats | +4788.9% |
| Contains more OtherOther | +33.9% |
| Contains more CarbsCarbs | +365.2% |
| Contains more WaterWater | +23.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +31400% |
| Contains more Poly. FatPolyunsaturated fat | +2400% |
| Contains less Sat. FatSaturated fat | -98.2% |