Liver vs. Watercress — In-Depth Nutrition Comparison
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Important differences between liver and watercress
- Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 than watercress.
- Liver's daily need coverage for vitamin B12 is 778% more.
- Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of liver is 0.
The food varieties used in the comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Watercress, raw.
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 IronIron | +8860% |
| Contains more CopperCopper | +723.4% |
| Contains more ZincZinc | +6009.1% |
| Contains more PhosphorusPhosphorus | +301.7% |
| Contains more ManganeseManganese | +23% |
| Contains more SeleniumSelenium | +7400% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +120% |
| Contains less SodiumSodium | -16.3% |
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.
| Contains more Vitamin AVitamin A | +3278.1% |
| Contains more Vitamin B1Vitamin B1 | +186.7% |
| Contains more Vitamin B2Vitamin B2 | +1730% |
| Contains more Vitamin B3Vitamin B3 | +4117.5% |
| Contains more Vitamin B5Vitamin B5 | +1440% |
| Contains more Vitamin B6Vitamin B6 | +341.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1711.1% |
| Contains more Vitamin CVitamin C | +82.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
26.02 g
Fats:
4.4 g
Carbs:
3.76 g
Water:
64.32 g
Other:
1.5 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +1031.3% |
| Contains more FatsFats | +4300% |
| Contains more CarbsCarbs | +191.5% |
| Contains more OtherOther | +25% |
| Contains more WaterWater | +47.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.41 g
Monounsaturated fat:
Mono. Fat
0.63 g
Polyunsaturated fat:
Poly. Fat
1.05 g
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains more Mono. FatMonounsaturated fat | +7775% |
| Contains more Poly. FatPolyunsaturated fat | +2900% |
| Contains less Sat. FatSaturated fat | -98.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 18.67µg | 0µg | 778% |
| Vitamin A | 5405µg | 160µg | 583% |
| Iron | 17.92mg | 0.2mg | 222% |
| Vitamin K | 250µg | 208% | |
| Vitamin B2 | 2.196mg | 0.12mg | 160% |
| Selenium | 67.5µg | 0.9µg | 121% |
| Cholesterol | 355mg | 0mg | 118% |
| Vitamin B5 | 4.774mg | 0.31mg | 89% |
| Copper | 0.634mg | 0.077mg | 62% |
| Zinc | 6.72mg | 0.11mg | 60% |
| Vitamin B3 | 8.435mg | 0.2mg | 51% |
| Protein | 26.02g | 2.3g | 47% |
| Folate | 163µg | 9µg | 39% |
| Vitamin B6 | 0.57mg | 0.129mg | 34% |
| Phosphorus | 241mg | 60mg | 26% |
| Vitamin C | 23.6mg | 43mg | 22% |
| Vitamin B1 | 0.258mg | 0.09mg | 14% |
| Calcium | 10mg | 120mg | 11% |
| Calories | 165kcal | 11kcal | 8% |
| Fats | 4.4g | 0.1g | 7% |
| Polyunsaturated fat | 1.05g | 0.035g | 7% |
| Vitamin E | 1mg | 7% | |
| Saturated fat | 1.41g | 0.027g | 6% |
| Potassium | 150mg | 330mg | 5% |
| Manganese | 0.3mg | 0.244mg | 2% |
| Choline | 9mg | 2% | |
| Monounsaturated fat | 0.63g | 0.008g | 2% |
| Magnesium | 14mg | 21mg | 2% |
| Fiber | 0g | 0.5g | 2% |
| Carbs | 3.76g | 1.29g | 1% |
| Net carbs | 3.76g | 0.79g | N/A |
| Sugar | 0.2g | N/A | |
| Sodium | 49mg | 41mg | 0% |
| Tryptophan | 0.366mg | 0.03mg | 0% |
| Threonine | 1.107mg | 0.133mg | 0% |
| Isoleucine | 1.32mg | 0.093mg | 0% |
| Leucine | 2.319mg | 0.166mg | 0% |
| Lysine | 2.007mg | 0.134mg | 0% |
| Methionine | 0.645mg | 0.02mg | 0% |
| Phenylalanine | 1.274mg | 0.114mg | 0% |
| Valine | 1.607mg | 0.137mg | 0% |
| Histidine | 0.708mg | 0.04mg | 0% |
| Omega-3 - DHA | 0.03g | 0g | N/A |
| Omega-3 - DPA | 0.04g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
74%
Minerals Daily Need Coverage Score
161%
18%
Comparison summary
Which food is lower in Cholesterol?
Watercress is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 1.383g)
Which food is cheaper?
Watercress is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Liver is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Liver is relatively richer in minerals
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.