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Liver vs. Soybean — In-Depth Nutrition Comparison

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Significant differences between liver and soybeans

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, vitamin B3, and folate in liver is higher than in soybeans.
  • Liver covers your daily vitamin B12 needs 778% more than soybeans.
  • Soybeans have a higher glycemic index. The glycemic index of soybeans is 14, while the glycemic index of liver is 0.

Specific food types used in this comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Soybeans, mature cooked, boiled, without salt.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Liver
4
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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more IronIron +248.6%
Contains more CopperCopper +55.8%
Contains more ZincZinc +484.3%
Contains more SeleniumSelenium +824.7%
Contains more MagnesiumMagnesium +514.3%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +243.3%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +174.7%
~equal in Phosphorus ~245mg

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin CVitamin C +1288.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +66.5%
Contains more Vitamin B2Vitamin B2 +670.5%
Contains more Vitamin B3Vitamin B3 +2014%
Contains more Vitamin B5Vitamin B5 +2567%
Contains more Vitamin B6Vitamin B6 +143.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +201.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Soybean DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 5.14mg 160%
Vitamin B2 2.196mg 0.285mg 147%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 7.3µg 109%
Vitamin B5 4.774mg 0.179mg 92%
Zinc 6.72mg 1.15mg 51%
Vitamin B3 8.435mg 0.399mg 50%
Polyunsaturated fat 1.05g 5.064g 27%
Folate 163µg 54µg 27%
Vitamin B6 0.57mg 0.234mg 26%
Copper 0.634mg 0.407mg 25%
Vitamin C 23.6mg 1.7mg 24%
Fiber 0g 6g 24%
Manganese 0.3mg 0.824mg 23%
Magnesium 14mg 86mg 17%
Vitamin K 19.2µg 16%
Protein 26.02g 18.21g 16%
Potassium 150mg 515mg 11%
Choline 47.5mg 9%
Vitamin B1 0.258mg 0.155mg 9%
Calcium 10mg 102mg 9%
Fats 4.4g 8.97g 7%
Monounsaturated fat 0.63g 1.981g 3%
Vitamin E 0.35mg 2%
Sodium 49mg 1mg 2%
Carbs 3.76g 8.36g 2%
Saturated fat 1.41g 1.297g 1%
Phosphorus 241mg 245mg 1%
Calories 165kcal 172kcal 0%
Net carbs 3.76g 2.36g N/A
Sugar 3g N/A
Tryptophan 0.366mg 0.242mg 0%
Threonine 1.107mg 0.723mg 0%
Isoleucine 1.32mg 0.807mg 0%
Leucine 2.319mg 1.355mg 0%
Lysine 2.007mg 1.108mg 0%
Methionine 0.645mg 0.224mg 0%
Phenylalanine 1.274mg 0.869mg 0%
Valine 1.607mg 0.831mg 0%
Histidine 0.708mg 0.449mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more ProteinProtein +42.9%
Contains more FatsFats +103.9%
Contains more CarbsCarbs +122.3%
Contains more OtherOther +27.3%
~equal in Water ~62.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
0
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains more Mono. FatMonounsaturated fat +214.4%
Contains more Poly. FatPolyunsaturated fat +382.3%
~equal in Saturated fat ~1.297g

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.