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  6. Liver vs. Tomato sauce

Liver vs. Tomato sauce — In-Depth Nutrition Comparison

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How are liver and tomato sauce different?

  • Liver is higher than tomato sauce in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3.
  • Liver covers your daily need for vitamin B12, 778% more than tomato sauce.
  • Tomato sauce has a higher glycemic index (31) than liver (0).

Pork, fresh, variety meats, and by-products, liver, cooked, braised and Tomato sauce, canned, no salt added types were used in this article.

Infographic

Liver vs Tomato sauce 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
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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more IronIron +1766.7%
Contains more CopperCopper +451.3%
Contains more ZincZinc +2954.5%
Contains more PhosphorusPhosphorus +792.6%
Contains more ManganeseManganese +165.5%
Contains more SeleniumSelenium +11150%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +98%
Contains less SodiumSodium -77.6%
~equal in Magnesium ~15mg

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin CVitamin C +237.1%
Contains more Vitamin AVitamin A +24468.2%
Contains more Vitamin B1Vitamin B1 +975%
Contains more Vitamin B2Vitamin B2 +3278.5%
Contains more Vitamin B3Vitamin B3 +751.2%
Contains more Vitamin B5Vitamin B5 +1445%
Contains more Vitamin B6Vitamin B6 +481.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1711.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Tomato sauce DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 22µg 598%
Iron 17.92mg 0.96mg 212%
Vitamin B2 2.196mg 0.065mg 164%
Selenium 67.5µg 0.6µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.309mg 89%
Zinc 6.72mg 0.22mg 59%
Copper 0.634mg 0.115mg 58%
Protein 26.02g 1.2g 50%
Vitamin B3 8.435mg 0.991mg 47%
Folate 163µg 9µg 39%
Vitamin B6 0.57mg 0.098mg 36%
Phosphorus 241mg 27mg 31%
Vitamin B1 0.258mg 0.024mg 20%
Vitamin C 23.6mg 7mg 18%
Vitamin E 1.44mg 10%
Manganese 0.3mg 0.113mg 8%
Calories 165kcal 24kcal 7%
Polyunsaturated fat 1.05g 0.121g 6%
Fats 4.4g 0.3g 6%
Fiber 0g 1.5g 6%
Saturated fat 1.41g 0.041g 6%
Potassium 150mg 297mg 4%
Fructose 1.67g 2%
Choline 9.9mg 2%
Sodium 49mg 11mg 2%
Vitamin K 2.8µg 2%
Carbs 3.76g 5.31g 1%
Monounsaturated fat 0.63g 0.044g 1%
Net carbs 3.76g 3.81g N/A
Magnesium 14mg 15mg 0%
Calcium 10mg 14mg 0%
Sugar 3.56g N/A
Tryptophan 0.366mg 0.009mg 0%
Threonine 1.107mg 0.037mg 0%
Isoleucine 1.32mg 0.025mg 0%
Leucine 2.319mg 0.034mg 0%
Lysine 2.007mg 0.037mg 0%
Methionine 0.645mg 0.008mg 0%
Phenylalanine 1.274mg 0.036mg 0%
Valine 1.607mg 0.025mg 0%
Histidine 0.708mg 0.02mg 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
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +2068.3%
Contains more FatsFats +1366.7%
Contains more CarbsCarbs +41.2%
Contains more WaterWater +41.9%
Contains more OtherOther +27.3%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +1331.8%
Contains more Poly. FatPolyunsaturated fat +767.8%
Contains less Sat. FatSaturated fat -97.1%

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.