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Liver vs Turkey meat - In-Depth Nutrition Comparison

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What are the differences between Liver and Turkey meat?

  • Liver is richer than Turkey meat in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, Zinc, and Folate.
  • Liver's daily need coverage for Vitamin B12 is 735% more.
  • Liver has 450 times more Vitamin A RAE than Turkey meat. While Liver has 5405µg of Vitamin A RAE, Turkey meat has only 12µg.
  • The amount of Cholesterol in Turkey meat is lower.

We used Pork, fresh, variety meats and by-products, liver, cooked, braised and Turkey, whole, meat and skin, cooked, roasted types in this article.

Infographic

Liver vs Turkey meat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1544%
Contains less Sodium -52.4%
Contains more Zinc +171%
Contains more Copper +581.7%
Contains more Calcium +40%
Contains more Magnesium +114.3%
Contains more Potassium +59.3%
Equal in Phosphorus - 223
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 41% 22% 96% 22% 14% 68% 31%
Contains more Iron +1544%
Contains less Sodium -52.4%
Contains more Zinc +171%
Contains more Copper +581.7%
Contains more Calcium +40%
Contains more Magnesium +114.3%
Contains more Potassium +59.3%
Equal in Phosphorus - 223

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
7
:
Contains more Vitamin A +46046.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +473.3%
Contains more Vitamin B2 +681.5%
Contains more Vitamin B5 +403.6%
Contains more Folate +1711.1%
Contains more Vitamin B12 +1730.4%
Contains more Vitamin B3 +13.5%
Equal in Vitamin B6 - 0.616
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin A +46046.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +473.3%
Contains more Vitamin B2 +681.5%
Contains more Vitamin B5 +403.6%
Contains more Folate +1711.1%
Contains more Vitamin B12 +1730.4%
Contains more Vitamin B3 +13.5%
Equal in Vitamin B6 - 0.616

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Turkey meat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Liver Turkey meat Opinion
Net carbs 3.76g 0.06g Liver
Protein 26.02g 28.55g Turkey meat
Fats 4.4g 7.39g Turkey meat
Carbs 3.76g 0.06g Liver
Calories 165kcal 189kcal Turkey meat
Starch g g
Fructose g g
Sugar g 0g Liver
Fiber 0g 0g
Calcium 10mg 14mg Turkey meat
Iron 17.92mg 1.09mg Liver
Magnesium 14mg 30mg Turkey meat
Phosphorus 241mg 223mg Liver
Potassium 150mg 239mg Turkey meat
Sodium 49mg 103mg Liver
Zinc 6.72mg 2.48mg Liver
Copper 0.634mg 0.093mg Liver
Vitamin A 17997IU 39IU Liver
Vitamin E mg 0.07mg Turkey meat
Vitamin D IU 15IU Turkey meat
Vitamin D µg 0.4µg Turkey meat
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.045mg Liver
Vitamin B2 2.196mg 0.281mg Liver
Vitamin B3 8.435mg 9.573mg Turkey meat
Vitamin B5 4.774mg 0.948mg Liver
Vitamin B6 0.57mg 0.616mg Turkey meat
Folate 163µg 9µg Liver
Vitamin B12 18.67µg 1.02µg Liver
Vitamin K µg 0µg Turkey meat
Tryptophan 0.366mg 0.291mg Liver
Threonine 1.107mg 1.004mg Liver
Isoleucine 1.32mg 0.796mg Liver
Leucine 2.319mg 1.925mg Liver
Lysine 2.007mg 2.282mg Turkey meat
Methionine 0.645mg 0.724mg Turkey meat
Phenylalanine 1.274mg 0.903mg Liver
Valine 1.607mg 0.902mg Liver
Histidine 0.708mg 0.749mg Turkey meat
Cholesterol 355mg 109mg Turkey meat
Trans Fat g 0.101g Liver
Saturated Fat 1.41g 2.155g Liver
Monounsaturated Fat 0.63g 2.647g Turkey meat
Polyunsaturated fat 1.05g 2.119g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
397
Liver
50
Turkey meat
Mineral Summary Score
150
Liver
37
Turkey meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
156%
Liver
171%
Turkey meat
Carbohydrates
4%
Liver
0%
Turkey meat
Fats
20%
Liver
34%
Turkey meat

Comparison summary

Which food is lower in Cholesterol?
Turkey meat
Turkey meat is lower in Cholesterol (difference - 246mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 0.745g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.