Liver vs. Tofu — In-Depth Nutrition Comparison
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How are liver and tofu different?
- Liver is higher than tofu in vitamin B12, vitamin A, vitamin B2, iron, selenium, vitamin B5, zinc, vitamin B3, and copper.
- Liver covers your daily need for vitamin B12, 778% more than tofu.
- Tofu has a higher glycemic index (15) than liver (0).
Pork, fresh, variety meats, and by-products, liver, cooked, braised and Tofu, raw, regular, prepared with calcium sulfate 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 PotassiumPotassium | +24% |
| Contains more IronIron | +234.3% |
| Contains more CopperCopper | +228.5% |
| Contains more ZincZinc | +740% |
| Contains more PhosphorusPhosphorus | +148.5% |
| Contains more SeleniumSelenium | +658.4% |
| Contains more MagnesiumMagnesium | +114.3% |
| Contains more CalciumCalcium | +3400% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +101.7% |
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.
| Contains more Vitamin CVitamin C | +23500% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +218.5% |
| Contains more Vitamin B2Vitamin B2 | +4123.1% |
| Contains more Vitamin B3Vitamin B3 | +4225.6% |
| Contains more Vitamin B5Vitamin B5 | +6920.6% |
| Contains more Vitamin B6Vitamin B6 | +1112.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +986.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 18.67µg | 0µg | 778% |
| Vitamin A | 5405µg | 601% | |
| Vitamin B2 | 2.196mg | 0.052mg | 165% |
| Iron | 17.92mg | 5.36mg | 157% |
| Cholesterol | 355mg | 0mg | 118% |
| Selenium | 67.5µg | 8.9µg | 107% |
| Vitamin B5 | 4.774mg | 0.068mg | 94% |
| Zinc | 6.72mg | 0.8mg | 54% |
| Vitamin B3 | 8.435mg | 0.195mg | 52% |
| Copper | 0.634mg | 0.193mg | 49% |
| Vitamin B6 | 0.57mg | 0.047mg | 40% |
| Folate | 163µg | 15µg | 37% |
| Protein | 26.02g | 8.08g | 36% |
| Calcium | 10mg | 350mg | 34% |
| Vitamin C | 23.6mg | 0.1mg | 26% |
| Phosphorus | 241mg | 97mg | 21% |
| Vitamin B1 | 0.258mg | 0.081mg | 15% |
| Manganese | 0.3mg | 0.605mg | 13% |
| Polyunsaturated fat | 1.05g | 2.699g | 11% |
| Choline | 28.8mg | 5% | |
| Calories | 165kcal | 76kcal | 4% |
| Magnesium | 14mg | 30mg | 4% |
| Saturated fat | 1.41g | 0.691g | 3% |
| Sodium | 49mg | 7mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Fats | 4.4g | 4.78g | 1% |
| Fiber | 0g | 0.3g | 1% |
| Potassium | 150mg | 121mg | 1% |
| Carbs | 3.76g | 1.87g | 1% |
| Monounsaturated fat | 0.63g | 1.056g | 1% |
| Net carbs | 3.76g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.366mg | 0.12mg | 0% |
| Threonine | 1.107mg | 0.402mg | 0% |
| Isoleucine | 1.32mg | 0.435mg | 0% |
| Leucine | 2.319mg | 0.713mg | 0% |
| Lysine | 2.007mg | 0.452mg | 0% |
| Methionine | 0.645mg | 0.108mg | 0% |
| Phenylalanine | 1.274mg | 0.428mg | 0% |
| Valine | 1.607mg | 0.446mg | 0% |
| Histidine | 0.708mg | 0.221mg | 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
| Contains more ProteinProtein | +222% |
| Contains more CarbsCarbs | +101.1% |
| Contains more OtherOther | +108.3% |
| Contains more WaterWater | +31.5% |
~equal in
Fats
~4.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -51% |
| Contains more Mono. FatMonounsaturated fat | +67.6% |
| Contains more Poly. FatPolyunsaturated fat | +157% |