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Liver vs. Whey — In-Depth Nutrition Comparison

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A recap on differences between liver and whey

  • Whey has less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3.
  • Liver covers your daily vitamin B12 needs 766% more than whey.
  • Whey contains 1500 times less vitamin A than liver. Liver contains 17997IU of vitamin A, while whey contains 12IU.
  • Whey has less cholesterol.
  • The glycemic index of whey is higher.

Food varieties used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Whey, sweet, fluid.

Infographic

Liver vs Whey 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
8
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%
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +75%
Contains more IronIron +29766.7%
Contains more CopperCopper +15750%
Contains more ZincZinc +5069.2%
Contains more PhosphorusPhosphorus +423.9%
Contains less SodiumSodium -9.3%
Contains more ManganeseManganese +29900%
Contains more SeleniumSelenium +3452.6%
Contains more CalciumCalcium +370%
~equal in Potassium ~161mg

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%
Whey
1
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +23500%
Contains more Vitamin AVitamin A +180066.7%
Contains more Vitamin B1Vitamin B1 +616.7%
Contains more Vitamin B2Vitamin B2 +1289.9%
Contains more Vitamin B3Vitamin B3 +11298.6%
Contains more Vitamin B5Vitamin B5 +1146.5%
Contains more Vitamin B6Vitamin B6 +1738.7%
Contains more Vitamin B12Vitamin B12 +6567.9%
Contains more FolateFolate +16200%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~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
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2961.2%
Contains more FatsFats +1122.2%
Contains more OtherOther +183%
Contains more CarbsCarbs +36.7%
Contains more WaterWater +44.8%

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +530%
Contains more Poly. FatPolyunsaturated fat +9445.5%
Contains less Sat. FatSaturated fat -83.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Whey DV% diff.
Vitamin B12 18.67µg 0.28µg 766%
Vitamin A 5405µg 3µg 600%
Iron 17.92mg 0.06mg 223%
Vitamin B2 2.196mg 0.158mg 157%
Selenium 67.5µg 1.9µg 119%
Cholesterol 355mg 2mg 118%
Vitamin B5 4.774mg 0.383mg 88%
Copper 0.634mg 0.004mg 70%
Zinc 6.72mg 0.13mg 60%
Vitamin B3 8.435mg 0.074mg 52%
Protein 26.02g 0.85g 50%
Vitamin B6 0.57mg 0.031mg 41%
Folate 163µg 1µg 41%
Phosphorus 241mg 46mg 28%
Vitamin C 23.6mg 0.1mg 26%
Vitamin B1 0.258mg 0.036mg 19%
Manganese 0.3mg 0.001mg 13%
Polyunsaturated fat 1.05g 0.011g 7%
Calories 165kcal 27kcal 7%
Fats 4.4g 0.36g 6%
Saturated fat 1.41g 0.23g 5%
Calcium 10mg 47mg 4%
Choline 16mg 3%
Magnesium 14mg 8mg 1%
Monounsaturated fat 0.63g 0.1g 1%
Carbs 3.76g 5.14g 0%
Net carbs 3.76g 5.14g N/A
Potassium 150mg 161mg 0%
Sugar 5.14g N/A
Sodium 49mg 54mg 0%
Tryptophan 0.366mg 0.013mg 0%
Threonine 1.107mg 0.054mg 0%
Isoleucine 1.32mg 0.047mg 0%
Leucine 2.319mg 0.078mg 0%
Lysine 2.007mg 0.068mg 0%
Methionine 0.645mg 0.016mg 0%
Phenylalanine 1.274mg 0.027mg 0%
Valine 1.607mg 0.046mg 0%
Histidine 0.708mg 0.016mg 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 Whey
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
9%
Whey
Minerals Daily Need Coverage Score
161%
Liver
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 353mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 1.18g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 5.14g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 43)
Which food is cheaper?
Liver
Liver is cheaper (difference - $3.3)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.