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  6. Liver vs. Yardlong bean (Asparagus bean) raw

Liver vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Significant differences between liver and yardlong bean (Asparagus bean) raw

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 in liver is higher than in yardlong bean (Asparagus bean) raw.
  • Liver covers your daily vitamin B12 needs 778% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of liver is 0.

Specific food types used in this comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Yardlong bean, raw.

Infographic

Liver vs Yardlong bean (Asparagus bean) 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.
Liver
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +3712.8%
Contains more CopperCopper +1220.8%
Contains more ZincZinc +1716.2%
Contains more PhosphorusPhosphorus +308.5%
Contains more ManganeseManganese +46.3%
Contains more SeleniumSelenium +4400%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +60%
Contains less SodiumSodium -91.8%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +25.5%
Contains more Vitamin AVitamin A +12469.8%
Contains more Vitamin B1Vitamin B1 +141.1%
Contains more Vitamin B2Vitamin B2 +1896.4%
Contains more Vitamin B3Vitamin B3 +1957.3%
Contains more Vitamin B5Vitamin B5 +8580%
Contains more Vitamin B6Vitamin B6 +2275%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +162.9%
~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 Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 43µg 596%
Iron 17.92mg 0.47mg 218%
Vitamin B2 2.196mg 0.11mg 160%
Selenium 67.5µg 1.5µg 120%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.055mg 94%
Copper 0.634mg 0.048mg 65%
Zinc 6.72mg 0.37mg 58%
Vitamin B3 8.435mg 0.41mg 50%
Protein 26.02g 2.8g 46%
Vitamin B6 0.57mg 0.024mg 42%
Phosphorus 241mg 59mg 26%
Folate 163µg 62µg 25%
Vitamin B1 0.258mg 0.107mg 13%
Magnesium 14mg 44mg 7%
Saturated fat 1.41g 0.105g 6%
Polyunsaturated fat 1.05g 0.169g 6%
Calories 165kcal 47kcal 6%
Fats 4.4g 0.4g 6%
Vitamin C 23.6mg 18.8mg 5%
Manganese 0.3mg 0.205mg 4%
Calcium 10mg 50mg 4%
Potassium 150mg 240mg 3%
Sodium 49mg 4mg 2%
Carbs 3.76g 8.35g 2%
Monounsaturated fat 0.63g 0.036g 1%
Net carbs 3.76g 8.35g N/A
Tryptophan 0.366mg 0.032mg 0%
Threonine 1.107mg 0.104mg 0%
Isoleucine 1.32mg 0.15mg 0%
Leucine 2.319mg 0.2mg 0%
Lysine 2.007mg 0.184mg 0%
Methionine 0.645mg 0.04mg 0%
Phenylalanine 1.274mg 0.154mg 0%
Valine 1.607mg 0.162mg 0%
Histidine 0.708mg 0.09mg 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
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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +829.3%
Contains more FatsFats +1000%
Contains more OtherOther +150%
Contains more CarbsCarbs +122.1%
Contains more WaterWater +36.6%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +1650%
Contains more Poly. FatPolyunsaturated fat +521.3%
Contains less Sat. FatSaturated fat -92.6%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.