Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Liver
  5. Compare
  6. Liver vs. Spinach

Liver vs. Spinach — In-Depth Nutrition Comparison

Compare

How are Liver and Spinach different?

  • Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Copper, and Vitamin B3 than Spinach.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Spinach, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Liver vs Spinach 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
Liver
6
:
4
Spinach
Spinach
Contains more Iron +402%
Contains more Phosphorus +330.4%
Contains less Sodium -30%
Contains more Zinc +784.2%
Contains more Copper +264.4%
Contains more Selenium +4400%
Contains more Calcium +1260%
Contains more Magnesium +521.4%
Contains more Potassium +210.7%
Contains more Manganese +211.7%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Iron +402%
Contains more Phosphorus +330.4%
Contains less Sodium -30%
Contains more Zinc +784.2%
Contains more Copper +264.4%
Contains more Selenium +4400%
Contains more Calcium +1260%
Contains more Magnesium +521.4%
Contains more Potassium +210.7%
Contains more Manganese +211.7%

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
Liver
9
:
3
Spinach
Spinach
Contains more Vitamin A +71.7%
Contains more Vitamin C +140.8%
Contains more Vitamin B1 +171.6%
Contains more Vitamin B2 +830.5%
Contains more Vitamin B3 +1621.4%
Contains more Vitamin B5 +3192.4%
Contains more Vitamin B6 +135.5%
Contains more Folate +11.6%
Contains more Vitamin B12 +∞%
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin A +71.7%
Contains more Vitamin C +140.8%
Contains more Vitamin B1 +171.6%
Contains more Vitamin B2 +830.5%
Contains more Vitamin B3 +1621.4%
Contains more Vitamin B5 +3192.4%
Contains more Vitamin B6 +135.5%
Contains more Folate +11.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Spinach
Spinach
Contains more Protein +776.1%
Contains more Fats +1592.3%
Contains more Water +41.8%
Contains more Other +20.7%
Equal in Carbs - 3.75
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +776.1%
Contains more Fats +1592.3%
Contains more Water +41.8%
Contains more Other +20.7%
Equal in Carbs - 3.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +10400%
Contains more Polyunsaturated fat +863.3%
Contains less Saturated Fat -97%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +10400%
Contains more Polyunsaturated fat +863.3%
Contains less Saturated Fat -97%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Spinach Opinion
Net carbs 3.76g 1.35g Liver
Protein 26.02g 2.97g Liver
Fats 4.4g 0.26g Liver
Carbs 3.76g 3.75g Liver
Calories 165kcal 23kcal Liver
Sugar 0.43g Liver
Fiber 0g 2.4g Spinach
Calcium 10mg 136mg Spinach
Iron 17.92mg 3.57mg Liver
Magnesium 14mg 87mg Spinach
Phosphorus 241mg 56mg Liver
Potassium 150mg 466mg Spinach
Sodium 49mg 70mg Liver
Zinc 6.72mg 0.76mg Liver
Copper 0.634mg 0.174mg Liver
Manganese 0.3mg 0.935mg Spinach
Selenium 67.5µg 1.5µg Liver
Vitamin A 17997IU 10481IU Liver
Vitamin A RAE 5405µg 524µg Liver
Vitamin E 2.08mg Spinach
Vitamin C 23.6mg 9.8mg Liver
Vitamin B1 0.258mg 0.095mg Liver
Vitamin B2 2.196mg 0.236mg Liver
Vitamin B3 8.435mg 0.49mg Liver
Vitamin B5 4.774mg 0.145mg Liver
Vitamin B6 0.57mg 0.242mg Liver
Folate 163µg 146µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 493.6µg Spinach
Tryptophan 0.366mg 0.04mg Liver
Threonine 1.107mg 0.127mg Liver
Isoleucine 1.32mg 0.152mg Liver
Leucine 2.319mg 0.231mg Liver
Lysine 2.007mg 0.182mg Liver
Methionine 0.645mg 0.055mg Liver
Phenylalanine 1.274mg 0.134mg Liver
Valine 1.607mg 0.168mg Liver
Histidine 0.708mg 0.066mg Liver
Cholesterol 355mg 0mg Spinach
Saturated Fat 1.41g 0.043g Spinach
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.006g Liver
Polyunsaturated fat 1.05g 0.109g Liver

Which food is preferable for your diet?

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

People also compare

Liver
Liver vs Ham
Ham
Liver
Liver vs Pork Meat
Pork Meat
Liver
Liver vs Pork
Pork
Spinach
Spinach vs Broccoli
Broccoli
Spinach
Spinach vs Tomato
Tomato
Spinach
Spinach vs Vegetable
Vegetable

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
397%
Liver
183%
Spinach
Minerals Daily Need Coverage Score
161%
Liver
52%
Spinach

Comparison summary

Which food is lower in Cholesterol?
Spinach
Spinach is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 1.367g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.1)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.