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  6. Liver vs. Winter melon

Liver vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between liver and winter melon

  • Winter melon contains less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 than liver.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Winter melon is lower in cholesterol.

Food types used in this article are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Waxgourd, (chinese preserving melon), raw.

Infographic

Liver vs Winter melon 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
Liver
9
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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +2400%
Contains more IronIron +4380%
Contains more CopperCopper +2656.5%
Contains more ZincZinc +1001.6%
Contains more PhosphorusPhosphorus +1168.4%
Contains less SodiumSodium -55.9%
Contains more ManganeseManganese +417.2%
Contains more SeleniumSelenium +33650%
Contains more CalciumCalcium +90%

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
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +81.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +545%
Contains more Vitamin B2Vitamin B2 +1896.4%
Contains more Vitamin B3Vitamin B3 +2008.8%
Contains more Vitamin B5Vitamin B5 +3489.5%
Contains more Vitamin B6Vitamin B6 +1528.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +3160%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Winter melon DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 0.4mg 219%
Vitamin B2 2.196mg 0.11mg 160%
Selenium 67.5µg 0.2µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.133mg 93%
Copper 0.634mg 0.023mg 68%
Zinc 6.72mg 0.61mg 56%
Protein 26.02g 0.4g 51%
Vitamin B3 8.435mg 0.4mg 50%
Vitamin B6 0.57mg 0.035mg 41%
Folate 163µg 5µg 40%
Phosphorus 241mg 19mg 32%
Vitamin B1 0.258mg 0.04mg 18%
Fiber 0g 2.9g 12%
Vitamin C 23.6mg 13mg 12%
Manganese 0.3mg 0.058mg 11%
Calories 165kcal 13kcal 8%
Fats 4.4g 0.2g 6%
Saturated fat 1.41g 0.016g 6%
Polyunsaturated fat 1.05g 0.087g 6%
Potassium 150mg 6mg 4%
Sodium 49mg 111mg 3%
Calcium 10mg 19mg 1%
Magnesium 14mg 10mg 1%
Monounsaturated fat 0.63g 0.037g 1%
Carbs 3.76g 3g 0%
Net carbs 3.76g 0.1g N/A
Tryptophan 0.366mg 0.002mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0.009mg 0%
Methionine 0.645mg 0.003mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
4
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% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +6405%
Contains more FatsFats +2100%
Contains more CarbsCarbs +25.3%
Contains more OtherOther +400%
Contains more WaterWater +49.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +1602.7%
Contains more Poly. FatPolyunsaturated fat +1106.9%
Contains less Sat. FatSaturated fat -98.9%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.