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Liver vs. Soy sauce — In-Depth Nutrition Comparison

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The main differences between liver and soy sauce

  • Soy sauce contains less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, and zinc than liver.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Soy sauce is lower in cholesterol.
  • Soy sauce has a higher glycemic index than liver.

Food types used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Soy sauce made from soy and wheat (shoyu).

Infographic

Liver vs Soy sauce 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more IronIron +1135.9%
Contains more CopperCopper +1374.4%
Contains more ZincZinc +672.4%
Contains more PhosphorusPhosphorus +45.2%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +13400%
Contains more MagnesiumMagnesium +428.6%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +190%
Contains more ManganeseManganese +239.3%

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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +681.8%
Contains more Vitamin B2Vitamin B2 +1230.9%
Contains more Vitamin B3Vitamin B3 +284.1%
Contains more Vitamin B5Vitamin B5 +1507.4%
Contains more Vitamin B6Vitamin B6 +285.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1064.3%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +219.7%
Contains more FatsFats +671.9%
Contains more CarbsCarbs +31.1%
Contains more WaterWater +10.6%
Contains more OtherOther +914%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +615.9%
Contains more Poly. FatPolyunsaturated fat +299.2%
Contains less Sat. FatSaturated fat -94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Soy sauce DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Sodium 49mg 5493mg 237%
Iron 17.92mg 1.45mg 206%
Vitamin B2 2.196mg 0.165mg 156%
Selenium 67.5µg 0.5µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.297mg 90%
Copper 0.634mg 0.043mg 66%
Zinc 6.72mg 0.87mg 53%
Vitamin B3 8.435mg 2.196mg 39%
Folate 163µg 14µg 37%
Protein 26.02g 8.14g 36%
Vitamin B6 0.57mg 0.148mg 32%
Manganese 0.3mg 1.018mg 31%
Vitamin C 23.6mg 0mg 26%
Vitamin B1 0.258mg 0.033mg 19%
Magnesium 14mg 74mg 14%
Phosphorus 241mg 166mg 11%
Potassium 150mg 435mg 8%
Saturated fat 1.41g 0.073g 6%
Calories 165kcal 53kcal 6%
Fats 4.4g 0.57g 6%
Polyunsaturated fat 1.05g 0.263g 5%
Fiber 0g 0.8g 3%
Choline 18.3mg 3%
Calcium 10mg 33mg 2%
Monounsaturated fat 0.63g 0.088g 1%
Carbs 3.76g 4.93g 0%
Net carbs 3.76g 4.13g N/A
Sugar 0.4g N/A
Tryptophan 0.366mg 0.096mg 0%
Threonine 1.107mg 0.271mg 0%
Isoleucine 1.32mg 0.318mg 0%
Leucine 2.319mg 0.537mg 0%
Lysine 2.007mg 0.381mg 0%
Methionine 0.645mg 0.097mg 0%
Phenylalanine 1.274mg 0.353mg 0%
Valine 1.607mg 0.332mg 0%
Histidine 0.708mg 0.174mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Soy sauce
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
12%
Soy sauce
Minerals Daily Need Coverage Score
161%
Liver
112%
Soy sauce

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 1.337g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 5444mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 15)
Which food is cheaper?
Liver
Liver is cheaper (difference - $3.1)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.