Liver vs. Spinach raw — In-Depth Nutrition Comparison
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How are liver and spinach raw different?
- Liver is higher than spinach raw in vitamin B12, iron, vitamin A, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3.
- Liver covers your daily need for vitamin B12, 778% more than spinach raw.
- Spinach raw has a higher glycemic index (32) than liver (0).
Pork, fresh, variety meats, and by-products, liver, cooked, braised and Spinach, raw types were used in this article.
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.
| Contains more IronIron | +561.3% |
| Contains more CopperCopper | +387.7% |
| Contains more ZincZinc | +1167.9% |
| Contains more PhosphorusPhosphorus | +391.8% |
| Contains less SodiumSodium | -38% |
| Contains more SeleniumSelenium | +6650% |
| Contains more MagnesiumMagnesium | +464.3% |
| Contains more CalciumCalcium | +890% |
| Contains more PotassiumPotassium | +272% |
| Contains more ManganeseManganese | +199% |
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.
| Contains more Vitamin AVitamin A | +1052.5% |
| Contains more Vitamin B1Vitamin B1 | +230.8% |
| Contains more Vitamin B2Vitamin B2 | +1061.9% |
| Contains more Vitamin B3Vitamin B3 | +1065.1% |
| Contains more Vitamin B5Vitamin B5 | +7244.6% |
| Contains more Vitamin B6Vitamin B6 | +192.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +19.1% |
| Contains more FolateFolate | +19% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 18.67µg | 0µg | 778% |
| Vitamin A | 5405µg | 469µg | 548% |
| Vitamin K | 482.9µg | 402% | |
| Iron | 17.92mg | 2.71mg | 190% |
| Vitamin B2 | 2.196mg | 0.189mg | 154% |
| Selenium | 67.5µg | 1µg | 121% |
| Cholesterol | 355mg | 0mg | 118% |
| Vitamin B5 | 4.774mg | 0.065mg | 94% |
| Zinc | 6.72mg | 0.53mg | 56% |
| Copper | 0.634mg | 0.13mg | 56% |
| Vitamin B3 | 8.435mg | 0.724mg | 48% |
| Protein | 26.02g | 2.86g | 46% |
| Vitamin B6 | 0.57mg | 0.195mg | 29% |
| Phosphorus | 241mg | 49mg | 27% |
| Manganese | 0.3mg | 0.897mg | 26% |
| Magnesium | 14mg | 79mg | 15% |
| Vitamin B1 | 0.258mg | 0.078mg | 15% |
| Vitamin E | 2.03mg | 14% | |
| Potassium | 150mg | 558mg | 12% |
| Calcium | 10mg | 99mg | 9% |
| Fiber | 0g | 2.2g | 9% |
| Folate | 163µg | 194µg | 8% |
| Calories | 165kcal | 23kcal | 7% |
| Fats | 4.4g | 0.39g | 6% |
| Saturated fat | 1.41g | 0.063g | 6% |
| Polyunsaturated fat | 1.05g | 0.165g | 6% |
| Vitamin C | 23.6mg | 28.1mg | 5% |
| Choline | 19.3mg | 4% | |
| Monounsaturated fat | 0.63g | 0.01g | 2% |
| Sodium | 49mg | 79mg | 1% |
| Carbs | 3.76g | 3.63g | 0% |
| Net carbs | 3.76g | 1.43g | N/A |
| Sugar | 0.42g | N/A | |
| Tryptophan | 0.366mg | 0.039mg | 0% |
| Threonine | 1.107mg | 0.122mg | 0% |
| Isoleucine | 1.32mg | 0.147mg | 0% |
| Leucine | 2.319mg | 0.223mg | 0% |
| Lysine | 2.007mg | 0.174mg | 0% |
| Methionine | 0.645mg | 0.053mg | 0% |
| Phenylalanine | 1.274mg | 0.129mg | 0% |
| Valine | 1.607mg | 0.161mg | 0% |
| Histidine | 0.708mg | 0.064mg | 0% |
| Fructose | 0.15g | 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
Protein:
26.02 g
Fats:
4.4 g
Carbs:
3.76 g
Water:
64.32 g
Other:
1.5 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +809.8% |
| Contains more FatsFats | +1028.2% |
| Contains more WaterWater | +42.1% |
| Contains more OtherOther | +14.7% |
~equal in
Carbs
~3.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.41 g
Monounsaturated fat:
Mono. Fat
0.63 g
Polyunsaturated fat:
Poly. Fat
1.05 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +6200% |
| Contains more Poly. FatPolyunsaturated fat | +536.4% |
| Contains less Sat. FatSaturated fat | -95.5% |