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Liver vs. Vegetable — In-Depth Nutrition Comparison

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A recap on differences between liver and vegetable

  • Vegetable has less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3.
  • Liver covers your daily vitamin B12 needs 778% more than vegetable.
  • The glycemic index of vegetable is higher.

Food varieties used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Liver vs Vegetable 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
5
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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more IronIron +2085.4%
Contains more CopperCopper +663.9%
Contains more ZincZinc +1271.4%
Contains more PhosphorusPhosphorus +372.5%
Contains more SeleniumSelenium +22400%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +12.7%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +26.3%

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
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +637.5%
Contains more Vitamin AVitamin A +2425.7%
Contains more Vitamin B1Vitamin B1 +263.4%
Contains more Vitamin B2Vitamin B2 +1730%
Contains more Vitamin B3Vitamin B3 +891.2%
Contains more Vitamin B5Vitamin B5 +3061.6%
Contains more Vitamin B6Vitamin B6 +670.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +757.9%
~equal in Vitamin D ~0µg

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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +809.8%
Contains more FatsFats +2833.3%
Contains more OtherOther +123.9%
Contains more CarbsCarbs +248.1%
Contains more WaterWater +29.4%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +6200%
Contains more Poly. FatPolyunsaturated fat +1358.3%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Vegetable
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Liver Vegetable DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 214µg 577%
Iron 17.92mg 0.82mg 214%
Vitamin B2 2.196mg 0.12mg 160%
Selenium 67.5µg 0.3µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.151mg 92%
Copper 0.634mg 0.083mg 61%
Zinc 6.72mg 0.49mg 57%
Vitamin B3 8.435mg 0.851mg 47%
Protein 26.02g 2.86g 46%
Vitamin B6 0.57mg 0.074mg 38%
Folate 163µg 19µg 36%
Phosphorus 241mg 51mg 27%
Vitamin C 23.6mg 3.2mg 23%
Vitamin K 23.5µg 20%
Fiber 0g 4.4g 18%
Vitamin B1 0.258mg 0.071mg 16%
Fats 4.4g 0.15g 7%
Polyunsaturated fat 1.05g 0.072g 7%
Saturated fat 1.41g 0.031g 6%
Calories 165kcal 65kcal 5%
Choline 24.1mg 4%
Manganese 0.3mg 0.379mg 3%
Vitamin E 0.38mg 3%
Carbs 3.76g 13.09g 3%
Calcium 10mg 25mg 2%
Magnesium 14mg 22mg 2%
Monounsaturated fat 0.63g 0.01g 2%
Sodium 49mg 35mg 1%
Potassium 150mg 169mg 1%
Net carbs 3.76g 8.69g N/A
Sugar 3.12g N/A
Tryptophan 0.366mg 0.029mg 0%
Threonine 1.107mg 0.115mg 0%
Isoleucine 1.32mg 0.139mg 0%
Leucine 2.319mg 0.19mg 0%
Lysine 2.007mg 0.17mg 0%
Methionine 0.645mg 0.034mg 0%
Phenylalanine 1.274mg 0.12mg 0%
Valine 1.607mg 0.149mg 0%
Histidine 0.708mg 0.073mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
422%
Liver
20%
Vegetable
Minerals Daily Need Coverage Score
161%
Liver
19%
Vegetable

Comparison summary

Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 1.379g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 66)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.2)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
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.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.