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Liver vs. Soba — In-Depth Nutrition Comparison

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What are the main differences between liver and soba?

  • Soba has less vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, zinc, vitamin B3, and vitamin B6 than liver.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Soba contains less cholesterol.
  • Liver has a lower glycemic index than soba.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Noodles, japanese, soba, cooked types in this comparison.

Infographic

Liver vs Soba 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
9
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%
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +328.6%
Contains more IronIron +3633.3%
Contains more CopperCopper +7825%
Contains more ZincZinc +5500%
Contains more PhosphorusPhosphorus +864%
Contains less SodiumSodium -18.3%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +24.7%

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
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%
Soba
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% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +174.5%
Contains more Vitamin B2Vitamin B2 +8346.2%
Contains more Vitamin B3Vitamin B3 +1553.9%
Contains more Vitamin B5Vitamin B5 +1931.5%
Contains more Vitamin B6Vitamin B6 +1325%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2228.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Soba DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 0.48mg 218%
Vitamin B2 2.196mg 0.026mg 167%
Selenium 67.5µg 123%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.235mg 91%
Copper 0.634mg 0.008mg 70%
Zinc 6.72mg 0.12mg 60%
Vitamin B3 8.435mg 0.51mg 50%
Protein 26.02g 5.06g 42%
Vitamin B6 0.57mg 0.04mg 41%
Folate 163µg 7µg 39%
Phosphorus 241mg 25mg 31%
Vitamin C 23.6mg 0mg 26%
Vitamin B1 0.258mg 0.094mg 14%
Polyunsaturated fat 1.05g 0.031g 7%
Fats 4.4g 0.1g 7%
Carbs 3.76g 21.44g 6%
Saturated fat 1.41g 0.019g 6%
Calories 165kcal 99kcal 3%
Manganese 0.3mg 0.374mg 3%
Potassium 150mg 35mg 3%
Monounsaturated fat 0.63g 0.026g 2%
Calcium 10mg 4mg 1%
Magnesium 14mg 9mg 1%
Net carbs 3.76g 21.44g N/A
Sodium 49mg 60mg 0%
Tryptophan 0.366mg 0.072mg 0%
Threonine 1.107mg 0.177mg 0%
Isoleucine 1.32mg 0.195mg 0%
Leucine 2.319mg 0.33mg 0%
Lysine 2.007mg 0.214mg 0%
Methionine 0.645mg 0.072mg 0%
Phenylalanine 1.274mg 0.217mg 0%
Valine 1.607mg 0.249mg 0%
Histidine 0.708mg 0.119mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g 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
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +414.2%
Contains more FatsFats +4300%
Contains more OtherOther +284.6%
Contains more CarbsCarbs +470.2%
Contains more WaterWater +13.5%

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
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +2323.1%
Contains more Poly. FatPolyunsaturated fat +3287.1%
Contains less Sat. FatSaturated fat -98.7%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.