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Liver vs. Veal — In-Depth Nutrition Comparison

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The main differences between liver and veal

  • Veal contains less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, folate, and vitamin C than liver.
  • Daily need coverage for vitamin B12 for liver is 725% higher.
  • Veal is lower in cholesterol.

Food types used in this article are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Veal, ground, cooked, broiled.

Infographic

Liver vs Veal 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.
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%
Veal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
Contains more IronIron +1710.1%
Contains more CopperCopper +515.5%
Contains more ZincZinc +73.6%
Contains less SodiumSodium -41%
Contains more ManganeseManganese +757.1%
Contains more SeleniumSelenium +392.7%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +124.7%
~equal in Phosphorus ~217mg

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
8
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%
Veal
3
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 0% 0% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +268.6%
Contains more Vitamin B2Vitamin B2 +713.3%
Contains more Vitamin B5Vitamin B5 +311.6%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more Vitamin B12Vitamin B12 +1370.1%
Contains more FolateFolate +1381.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~8.03mg

All nutrients comparison - raw data values

Nutrient Liver Veal DV% diff.
Vitamin B12 18.67µg 1.27µg 725%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 0.99mg 212%
Vitamin B2 2.196mg 0.27mg 148%
Selenium 67.5µg 13.7µg 98%
Cholesterol 355mg 103mg 84%
Vitamin B5 4.774mg 1.16mg 72%
Copper 0.634mg 0.103mg 59%
Folate 163µg 11µg 38%
Zinc 6.72mg 3.87mg 26%
Vitamin C 23.6mg 0mg 26%
Choline 95mg 17%
Vitamin B1 0.258mg 0.07mg 16%
Vitamin B6 0.57mg 0.39mg 14%
Manganese 0.3mg 0.035mg 12%
Saturated fat 1.41g 3.04g 7%
Potassium 150mg 337mg 6%
Monounsaturated fat 0.63g 2.84g 6%
Fats 4.4g 7.56g 5%
Protein 26.02g 24.38g 3%
Vitamin B3 8.435mg 8.03mg 3%
Polyunsaturated fat 1.05g 0.55g 3%
Phosphorus 241mg 217mg 3%
Magnesium 14mg 24mg 2%
Vitamin E 0.15mg 1%
Calcium 10mg 17mg 1%
Vitamin K 1.2µg 1%
Carbs 3.76g 0g 1%
Sodium 49mg 83mg 1%
Calories 165kcal 172kcal 0%
Net carbs 3.76g 0g N/A
Tryptophan 0.366mg 0.247mg 0%
Threonine 1.107mg 1.065mg 0%
Isoleucine 1.32mg 1.201mg 0%
Leucine 2.319mg 1.94mg 0%
Lysine 2.007mg 2.009mg 0%
Methionine 0.645mg 0.569mg 0%
Phenylalanine 1.274mg 0.984mg 0%
Valine 1.607mg 1.347mg 0%
Histidine 0.708mg 0.885mg 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
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
Veal
2
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +15.4%
Contains more FatsFats +71.8%
~equal in Protein ~24.38g
~equal in Water ~66.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Veal
1
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 g
Contains less Sat. FatSaturated fat -53.6%
Contains more Poly. FatPolyunsaturated fat +90.9%
Contains more Mono. FatMonounsaturated fat +350.8%

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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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.