Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Liver vs. Pumpkin — In-Depth Nutrition Comparison

Compare

The main differences between liver and pumpkins

  • Pumpkins contain less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 than liver.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Pumpkins have a higher glycemic index than liver.

Food types used in this article are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Liver vs Pumpkin 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
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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +55.6%
Contains more IronIron +3043.9%
Contains more CopperCopper +596.7%
Contains more ZincZinc +2821.7%
Contains more PhosphorusPhosphorus +703.3%
Contains more ManganeseManganese +237.1%
Contains more SeleniumSelenium +33650%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +53.3%
Contains less SodiumSodium -98%

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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +402.1%
Contains more Vitamin AVitamin A +1776.7%
Contains more Vitamin B1Vitamin B1 +732.3%
Contains more Vitamin B2Vitamin B2 +2715.4%
Contains more Vitamin B3Vitamin B3 +1942.4%
Contains more Vitamin B5Vitamin B5 +2275.1%
Contains more Vitamin B6Vitamin B6 +1195.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1711.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Pumpkin DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 288µg 569%
Iron 17.92mg 0.57mg 217%
Vitamin B2 2.196mg 0.078mg 163%
Selenium 67.5µg 0.2µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.201mg 91%
Copper 0.634mg 0.091mg 60%
Zinc 6.72mg 0.23mg 59%
Protein 26.02g 0.72g 51%
Vitamin B3 8.435mg 0.413mg 50%
Vitamin B6 0.57mg 0.044mg 40%
Folate 163µg 9µg 39%
Phosphorus 241mg 30mg 30%
Vitamin C 23.6mg 4.7mg 21%
Vitamin B1 0.258mg 0.031mg 19%
Manganese 0.3mg 0.089mg 9%
Polyunsaturated fat 1.05g 0.004g 7%
Calories 165kcal 20kcal 7%
Fats 4.4g 0.07g 7%
Saturated fat 1.41g 0.037g 6%
Vitamin E 0.8mg 5%
Fiber 0g 1.1g 4%
Sodium 49mg 1mg 2%
Monounsaturated fat 0.63g 0.009g 2%
Potassium 150mg 230mg 2%
Magnesium 14mg 9mg 1%
Vitamin K 0.8µg 1%
Choline 6.2mg 1%
Calcium 10mg 15mg 1%
Carbs 3.76g 4.9g 0%
Net carbs 3.76g 3.8g N/A
Sugar 2.08g N/A
Tryptophan 0.366mg 0.009mg 0%
Threonine 1.107mg 0.021mg 0%
Isoleucine 1.32mg 0.023mg 0%
Leucine 2.319mg 0.034mg 0%
Lysine 2.007mg 0.039mg 0%
Methionine 0.645mg 0.008mg 0%
Phenylalanine 1.274mg 0.023mg 0%
Valine 1.607mg 0.025mg 0%
Histidine 0.708mg 0.011mg 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
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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +3513.9%
Contains more FatsFats +6185.7%
Contains more OtherOther +141.9%
Contains more CarbsCarbs +30.3%
Contains more WaterWater +45.7%

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
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +6900%
Contains more Poly. FatPolyunsaturated fat +26150%
Contains less Sat. FatSaturated fat -97.4%

People also compare

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.