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  6. Liver vs. Sweet potato

Liver vs. Sweet potato — In-Depth Nutrition Comparison

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How are liver and sweet potato different?

  • Liver is higher than sweet potato in vitamin B12, iron, vitamin B2, selenium, vitamin B5, vitamin A, zinc, copper, and vitamin B3.
  • Liver covers your daily need for vitamin B12, 778% more than sweet potato.
  • Sweet potato has a higher glycemic index (70) than liver (0).

Pork, fresh, variety meats, and by-products, liver, cooked, braised and Sweet potato, raw, unprepared types were used in this article.

Infographic

Liver vs Sweet potato 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
7
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +2837.7%
Contains more CopperCopper +319.9%
Contains more ZincZinc +2140%
Contains more PhosphorusPhosphorus +412.8%
Contains less SodiumSodium -10.9%
Contains more ManganeseManganese +16.3%
Contains more SeleniumSelenium +11150%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +124.7%

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
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +883.3%
Contains more Vitamin AVitamin A +662.3%
Contains more Vitamin B1Vitamin B1 +230.8%
Contains more Vitamin B2Vitamin B2 +3500%
Contains more Vitamin B3Vitamin B3 +1414.4%
Contains more Vitamin B5Vitamin B5 +496.8%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1381.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Sweet potato DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 709µg 522%
Iron 17.92mg 0.61mg 216%
Vitamin B2 2.196mg 0.061mg 164%
Selenium 67.5µg 0.6µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.8mg 79%
Zinc 6.72mg 0.3mg 58%
Copper 0.634mg 0.151mg 54%
Vitamin B3 8.435mg 0.557mg 49%
Protein 26.02g 1.57g 49%
Folate 163µg 11µg 38%
Phosphorus 241mg 47mg 28%
Vitamin B6 0.57mg 0.209mg 28%
Vitamin C 23.6mg 2.4mg 24%
Vitamin B1 0.258mg 0.078mg 15%
Fiber 0g 3g 12%
Fats 4.4g 0.05g 7%
Polyunsaturated fat 1.05g 0.014g 7%
Potassium 150mg 337mg 6%
Saturated fat 1.41g 0.018g 6%
Starch 12.65g 5%
Carbs 3.76g 20.12g 5%
Calories 165kcal 86kcal 4%
Magnesium 14mg 25mg 3%
Manganese 0.3mg 0.258mg 2%
Vitamin K 1.8µg 2%
Calcium 10mg 30mg 2%
Choline 12.3mg 2%
Monounsaturated fat 0.63g 0.001g 2%
Vitamin E 0.26mg 2%
Fructose 0.7g 1%
Net carbs 3.76g 17.12g N/A
Sugar 4.18g N/A
Sodium 49mg 55mg 0%
Tryptophan 0.366mg 0.031mg 0%
Threonine 1.107mg 0.083mg 0%
Isoleucine 1.32mg 0.055mg 0%
Leucine 2.319mg 0.092mg 0%
Lysine 2.007mg 0.066mg 0%
Methionine 0.645mg 0.029mg 0%
Phenylalanine 1.274mg 0.089mg 0%
Valine 1.607mg 0.086mg 0%
Histidine 0.708mg 0.031mg 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
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1557.3%
Contains more FatsFats +8700%
Contains more OtherOther +53.1%
Contains more CarbsCarbs +435.1%
Contains more WaterWater +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +62900%
Contains more Poly. FatPolyunsaturated fat +7400%
Contains less Sat. FatSaturated fat -98.7%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.