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Liver vs. Roe — In-Depth Nutrition Comparison

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How are liver and roe different?

  • Liver is richer in vitamin A, vitamin B12, iron, vitamin B2, vitamin B5, copper, zinc, and vitamin B3, while roe is higher in phosphorus.
  • Liver covers your daily need for vitamin A, 354% more than roe.
  • Liver contains 23 times more iron than roe. Liver contains 17.92mg of iron, while roe contains 0.77mg.
  • Liver is lower in cholesterol.
  • Roe has a higher glycemic index (27) than liver (0).

Pork, fresh, variety meats and by-products, liver, cooked, braised and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Liver vs Roe 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
6
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%
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more IronIron +2227.3%
Contains more CopperCopper +395.3%
Contains more ZincZinc +425%
Contains less SodiumSodium -58.1%
Contains more ManganeseManganese +2207.7%
Contains more SeleniumSelenium +30.6%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +88.7%
Contains more PhosphorusPhosphorus +113.7%

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
8
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%
Roe
Roe
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin CVitamin C +43.9%
Contains more Vitamin AVitamin A +5839.6%
Contains more Vitamin B2Vitamin B2 +131.4%
Contains more Vitamin B3Vitamin B3 +284.8%
Contains more Vitamin B5Vitamin B5 +313.7%
Contains more Vitamin B6Vitamin B6 +208.1%
Contains more Vitamin B12Vitamin B12 +61.8%
Contains more FolateFolate +77.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.277mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +95.8%
Contains more FatsFats +87%
Contains more OtherOther +73.3%
~equal in Protein ~28.62g
~equal in Water ~58.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -24.4%
Contains more Mono. FatMonounsaturated fat +237.9%
Contains more Poly. FatPolyunsaturated fat +224.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Roe DV% diff.
Vitamin A 5405µg 91µg 590%
Vitamin B12 18.67µg 11.54µg 297%
Iron 17.92mg 0.77mg 214%
Vitamin B2 2.196mg 0.949mg 96%
Vitamin B5 4.774mg 1.154mg 72%
Copper 0.634mg 0.128mg 56%
Zinc 6.72mg 1.28mg 49%
Cholesterol 355mg 479mg 41%
Phosphorus 241mg 515mg 39%
Vitamin B3 8.435mg 2.192mg 39%
Vitamin B6 0.57mg 0.185mg 30%
Selenium 67.5µg 51.7µg 29%
Folate 163µg 92µg 18%
Polyunsaturated fat 1.05g 3.404g 16%
Manganese 0.3mg 0.013mg 12%
Vitamin C 23.6mg 16.4mg 8%
Fats 4.4g 8.23g 6%
Protein 26.02g 28.62g 5%
Potassium 150mg 283mg 4%
Monounsaturated fat 0.63g 2.129g 4%
Magnesium 14mg 26mg 3%
Sodium 49mg 117mg 3%
Saturated fat 1.41g 1.866g 2%
Calories 165kcal 204kcal 2%
Vitamin B1 0.258mg 0.277mg 2%
Calcium 10mg 28mg 2%
Carbs 3.76g 1.92g 1%
Net carbs 3.76g 1.92g N/A
Tryptophan 0.366mg 0.375mg 0%
Threonine 1.107mg 1.305mg 0%
Isoleucine 1.32mg 1.465mg 0%
Leucine 2.319mg 2.509mg 0%
Lysine 2.007mg 2.179mg 0%
Methionine 0.645mg 0.71mg 0%
Phenylalanine 1.274mg 1.401mg 0%
Valine 1.607mg 1.676mg 0%
Histidine 0.708mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0.03g 1.747g N/A
Omega-3 - DPA 0.04g 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Roe
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
157%
Roe
Minerals Daily Need Coverage Score
161%
Liver
68%
Roe

Comparison summary

Which food is lower in Cholesterol?
Liver
Liver is lower in Cholesterol (difference - 124mg)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Liver
Liver is lower in Saturated fat (difference - 0.456g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 27)
Which food is cheaper?
Liver
Liver is cheaper (difference - $99.7)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.