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Liver vs Soybean - In-Depth Nutrition Comparison

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How are Liver and Soybean different?

  • Liver is higher in Vitamin A RAE, Vitamin B2, Selenium, and Vitamin B5, however Soybean is richer in Vitamin B12, Copper, Manganese, Phosphorus, and Magnesium.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.
  • Liver contains 5405 times more Vitamin A RAE than Soybean. While Liver contains 5405µg of Vitamin A RAE, Soybean contains only 1µg.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Liver vs Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
2
:
Contains more Iron +14.1%
Contains more Zinc +37.4%
Contains more Calcium +2670%
Contains more Magnesium +1900%
Contains more Phosphorus +192.1%
Contains more Potassium +1098%
Contains less Sodium -95.9%
Contains more Copper +161.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Iron +14.1%
Contains more Zinc +37.4%
Contains more Calcium +2670%
Contains more Magnesium +1900%
Contains more Phosphorus +192.1%
Contains more Potassium +1098%
Contains less Sodium -95.9%
Contains more Copper +161.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
7
:
Contains more Vitamin A +81704.5%
Contains more Vitamin C +293.3%
Contains more Vitamin B2 +152.4%
Contains more Vitamin B3 +419.7%
Contains more Vitamin B5 +502%
Contains more Vitamin B6 +51.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +238.8%
Contains more Folate +130.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +81704.5%
Contains more Vitamin C +293.3%
Contains more Vitamin B2 +152.4%
Contains more Vitamin B3 +419.7%
Contains more Vitamin B5 +502%
Contains more Vitamin B6 +51.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +238.8%
Contains more Folate +130.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Soybean
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Liver Soybean Opinion
Net carbs 3.76g 20.86g Soybean
Protein 26.02g 36.49g Soybean
Fats 4.4g 19.94g Soybean
Carbs 3.76g 30.16g Soybean
Calories 165kcal 446kcal Soybean
Starch g g
Fructose g g
Sugar g 7.33g Liver
Fiber 0g 9.3g Soybean
Calcium 10mg 277mg Soybean
Iron 17.92mg 15.7mg Liver
Magnesium 14mg 280mg Soybean
Phosphorus 241mg 704mg Soybean
Potassium 150mg 1797mg Soybean
Sodium 49mg 2mg Soybean
Zinc 6.72mg 4.89mg Liver
Copper 0.634mg 1.658mg Soybean
Vitamin A 17997IU 22IU Liver
Vitamin E mg 0.85mg Soybean
Vitamin D IU 0IU Soybean
Vitamin D µg 0µg Soybean
Vitamin C 23.6mg 6mg Liver
Vitamin B1 0.258mg 0.874mg Soybean
Vitamin B2 2.196mg 0.87mg Liver
Vitamin B3 8.435mg 1.623mg Liver
Vitamin B5 4.774mg 0.793mg Liver
Vitamin B6 0.57mg 0.377mg Liver
Folate 163µg 375µg Soybean
Vitamin B12 18.67µg 0µg Liver
Vitamin K µg 47µg Soybean
Tryptophan 0.366mg 0.591mg Soybean
Threonine 1.107mg 1.766mg Soybean
Isoleucine 1.32mg 1.971mg Soybean
Leucine 2.319mg 3.309mg Soybean
Lysine 2.007mg 2.706mg Soybean
Methionine 0.645mg 0.547mg Liver
Phenylalanine 1.274mg 2.122mg Soybean
Valine 1.607mg 2.029mg Soybean
Histidine 0.708mg 1.097mg Soybean
Cholesterol 355mg 0mg Soybean
Trans Fat g 0g Liver
Saturated Fat 1.41g 2.884g Liver
Monounsaturated Fat 0.63g 4.404g Soybean
Polyunsaturated fat 1.05g 11.255g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
397
Liver
85
Soybean
Mineral Summary Score
150
Liver
252
Soybean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
156%
Liver
219%
Soybean
Carbohydrates
4%
Liver
30%
Soybean
Fats
20%
Liver
92%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 355mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 1.474g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 14)
Which food is cheaper?
Liver
Liver is cheaper (difference - $3.1)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.