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Liver vs Soybean raw - In-Depth Nutrition Comparison

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How are Liver and Soybean raw different?

  • Liver is higher in Vitamin B12, Vitamin A RAE, Vitamin B2, Selenium, and Vitamin B5, however Soybean raw is richer in Copper, Manganese, Phosphorus, and Magnesium.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.

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 raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
Liver
2
:
6
Soybean raw
Soybean raw
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%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Soybean raw
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
Liver
7
:
5
Soybean raw
Soybean raw
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%
Liver
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%
Soybean raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
1
:
4
Soybean raw
Soybean raw
Contains more Water +653.2%
Contains more Protein +40.2%
Contains more Fats +353.2%
Contains more Carbs +702.1%
Contains more Other +224.7%
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Water +653.2%
Contains more Protein +40.2%
Contains more Fats +353.2%
Contains more Carbs +702.1%
Contains more Other +224.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +599%
Contains more Polyunsaturated fat +971.9%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +599%
Contains more Polyunsaturated fat +971.9%

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 raw
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 raw Opinion
Net carbs 3.76g 20.86g Soybean raw
Protein 26.02g 36.49g Soybean raw
Fats 4.4g 19.94g Soybean raw
Carbs 3.76g 30.16g Soybean raw
Calories 165kcal 446kcal Soybean raw
Sugar 7.33g Liver
Fiber 0g 9.3g Soybean raw
Calcium 10mg 277mg Soybean raw
Iron 17.92mg 15.7mg Liver
Magnesium 14mg 280mg Soybean raw
Phosphorus 241mg 704mg Soybean raw
Potassium 150mg 1797mg Soybean raw
Sodium 49mg 2mg Soybean raw
Zinc 6.72mg 4.89mg Liver
Copper 0.634mg 1.658mg Soybean raw
Vitamin A 17997IU 22IU Liver
Vitamin A RAE 5405µg 1µg Liver
Vitamin E 0.85mg Soybean raw
Vitamin C 23.6mg 6mg Liver
Vitamin B1 0.258mg 0.874mg Soybean raw
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 raw
Vitamin B12 18.67µg 0µg Liver
Vitamin K 47µg Soybean raw
Tryptophan 0.366mg 0.591mg Soybean raw
Threonine 1.107mg 1.766mg Soybean raw
Isoleucine 1.32mg 1.971mg Soybean raw
Leucine 2.319mg 3.309mg Soybean raw
Lysine 2.007mg 2.706mg Soybean raw
Methionine 0.645mg 0.547mg Liver
Phenylalanine 1.274mg 2.122mg Soybean raw
Valine 1.607mg 2.029mg Soybean raw
Histidine 0.708mg 1.097mg Soybean raw
Cholesterol 355mg 0mg Soybean raw
Saturated Fat 1.41g 2.884g Liver
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 0.63g 4.404g Soybean raw
Polyunsaturated fat 1.05g 11.255g Soybean raw

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
397%
Liver
85%
Soybean raw
Minerals Daily Need Coverage Score
150%
Liver
252%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw 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 raw - 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.