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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Liver
3
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more IronIron +14.1%
Contains more ZincZinc +37.4%
Contains more SeleniumSelenium +279.2%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +2670%
Contains more PotassiumPotassium +1098%
Contains more CopperCopper +161.5%
Contains more PhosphorusPhosphorus +192.1%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +739%

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
7
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% 1080% 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 20% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +293.3%
Contains more Vitamin AVitamin A +81704.5%
Contains more Vitamin B2Vitamin B2 +152.4%
Contains more Vitamin B3Vitamin B3 +419.7%
Contains more Vitamin B5Vitamin B5 +502%
Contains more Vitamin B6Vitamin B6 +51.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +238.8%
Contains more FolateFolate +130.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
1
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
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 WaterWater +653.2%
Contains more ProteinProtein +40.2%
Contains more FatsFats +353.2%
Contains more CarbsCarbs +702.1%
Contains more OtherOther +224.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
1
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 2.884 g
Monounsaturated Fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated Fat -51.1%
Contains more Mono. FatMonounsaturated Fat +599%
Contains more Poly. FatPolyunsaturated fat +971.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Soybean raw
Lower in Cholesterol ok
Lower in Sodium 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
Calories 165kcal 446kcal Soybean raw
Protein 26.02g 36.49g Soybean raw
Fats 4.4g 19.94g Soybean raw
Vitamin C 23.6mg 6mg Liver
Net carbs 3.76g 20.86g Soybean raw
Carbs 3.76g 30.16g Soybean raw
Cholesterol 355mg 0mg Soybean raw
Magnesium 14mg 280mg Soybean raw
Calcium 10mg 277mg Soybean raw
Potassium 150mg 1797mg Soybean raw
Iron 17.92mg 15.7mg Liver
Sugar 7.33g Liver
Fiber 0g 9.3g Soybean raw
Copper 0.634mg 1.658mg Soybean raw
Zinc 6.72mg 4.89mg Liver
Phosphorus 241mg 704mg Soybean raw
Sodium 49mg 2mg Soybean raw
Vitamin A 17997IU 22IU Liver
Vitamin A RAE 5405µg 1µg Liver
Vitamin E 0.85mg Soybean raw
Manganese 0.3mg 2.517mg Soybean raw
Selenium 67.5µg 17.8µg 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
Vitamin B12 18.67µg 0µg Liver
Vitamin K 47µg Soybean raw
Folate 163µg 375µg Soybean raw
Choline 115.9mg Soybean raw
Saturated Fat 1.41g 2.884g Liver
Monounsaturated Fat 0.63g 4.404g Soybean raw
Polyunsaturated fat 1.05g 11.255g 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
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
366%
Liver
83%
Soybean raw
Minerals Daily Need Coverage Score
161%
Liver
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 47mg)
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

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 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.