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  6. Liver vs. Roast beef

Liver vs. Roast beef — In-Depth Nutrition Comparison

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The main differences between liver and roast beef

  • Roast beef contains less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, and folate than liver.
  • Daily need coverage for vitamin B12 for liver is 693% higher.
  • Roast beef has 1636 times less vitamin A than liver. Liver has 17997IU of vitamin A, while roast beef has 11IU.
  • Roast beef is lower in cholesterol.

Food types used in this article are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Roast beef, deli style, prepackaged, sliced.

Infographic

Liver vs Roast beef 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 14% 1.5% 57% 77% 29% 87% 104% 111% 2% 80%
Contains more CalciumCalcium +100%
Contains more IronIron +774.1%
Contains more CopperCopper +637.2%
Contains more ZincZinc +110%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +1900%
Contains more SeleniumSelenium +359.2%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +331.3%
~equal in Phosphorus ~242mg

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 0% 1% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +180066.7%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +931%
Contains more Vitamin B3Vitamin B3 +51.1%
Contains more Vitamin B5Vitamin B5 +743.5%
Contains more Vitamin B6Vitamin B6 +23.9%
Contains more Vitamin B12Vitamin B12 +815.2%
Contains more FolateFolate +3160%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Roast beef DV% diff.
Vitamin B12 18.67µg 2.04µg 693%
Vitamin A 5405µg 3µg 600%
Iron 17.92mg 2.05mg 198%
Vitamin B2 2.196mg 0.213mg 153%
Cholesterol 355mg 51mg 101%
Selenium 67.5µg 14.7µg 96%
Vitamin B5 4.774mg 0.566mg 84%
Copper 0.634mg 0.086mg 61%
Folate 163µg 5µg 40%
Sodium 49mg 853mg 35%
Zinc 6.72mg 3.2mg 32%
Vitamin C 23.6mg 0mg 26%
Vitamin B1 0.258mg 0.043mg 18%
Vitamin B3 8.435mg 5.581mg 18%
Potassium 150mg 647mg 15%
Protein 26.02g 18.62g 15%
Manganese 0.3mg 0.015mg 12%
Choline 43.9mg 8%
Vitamin B6 0.57mg 0.46mg 8%
Polyunsaturated fat 1.05g 0.27g 5%
Calories 165kcal 115kcal 3%
Vitamin E 0.49mg 3%
Monounsaturated fat 0.63g 1.521g 2%
Calcium 10mg 5mg 1%
Magnesium 14mg 20mg 1%
Vitamin K 1.6µg 1%
Carbs 3.76g 0.64g 1%
Fats 4.4g 3.69g 1%
Net carbs 3.76g 0.64g N/A
Vitamin D 1IU 0%
Sugar 0.29g N/A
Phosphorus 241mg 242mg 0%
Trans fat 0.148g N/A
Saturated fat 1.41g 1.318g 0%
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 - EPA 0g 0.007g N/A
Omega-3 - DHA 0.03g 0.001g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0.04g 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.14g 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
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more ProteinProtein +39.7%
Contains more FatsFats +19.2%
Contains more CarbsCarbs +487.5%
Contains more WaterWater +14.6%
Contains more OtherOther +122%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
42% 49% 9%
Saturated fat: Sat. Fat 1.318 g
Monounsaturated fat: Mono. Fat 1.521 g
Polyunsaturated fat: Poly. Fat 0.27 g
Contains more Poly. FatPolyunsaturated fat +288.9%
Contains more Mono. FatMonounsaturated fat +141.4%
~equal in Saturated fat ~1.318g

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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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.