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Soup beans vs. Liver — In-Depth Nutrition Comparison

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How are soup beans and liver different?

  • Liver is higher than soup beans in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3.
  • Liver covers your daily need for vitamin B12, 777% more than soup beans.
  • Soup beans are lower in cholesterol.
  • Soup beans have a higher glycemic index (64) than liver (0).

Soup, bean with ham, canned, chunky, ready-to-serve and Pork, fresh, variety meats and by-products, liver, cooked, braised types were used in this article.

Infographic

Soup beans vs Liver 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +16.7%
Contains more IronIron +1247.4%
Contains more CopperCopper +296.3%
Contains more ZincZinc +1427.3%
Contains more PhosphorusPhosphorus +308.5%
Contains less SodiumSodium -87.8%
Contains more SeleniumSelenium +878.3%
~equal in Manganese ~0.3mg

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.
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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%
Contains more Vitamin CVitamin C +1211.1%
Contains more Vitamin AVitamin A +6572.8%
Contains more Vitamin B1Vitamin B1 +330%
Contains more Vitamin B2Vitamin B2 +3560%
Contains more Vitamin B3Vitamin B3 +1105%
Contains more Vitamin B5Vitamin B5 +11835%
Contains more Vitamin B6Vitamin B6 +1040%
Contains more Vitamin B12Vitamin B12 +62133.3%
Contains more FolateFolate +1258.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +196.8%
Contains more WaterWater +22.2%
Contains more ProteinProtein +401.3%
Contains more FatsFats +25.7%
~equal in Other ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +150.8%
Contains more Poly. FatPolyunsaturated fat +169.2%
~equal in Saturated fat ~1.41g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soup beans Liver DV% diff.
Vitamin B12 0.03µg 18.67µg 777%
Vitamin A 81µg 5405µg 592%
Iron 1.33mg 17.92mg 207%
Vitamin B2 0.06mg 2.196mg 164%
Cholesterol 9mg 355mg 115%
Selenium 6.9µg 67.5µg 110%
Vitamin B5 0.04mg 4.774mg 95%
Zinc 0.44mg 6.72mg 57%
Copper 0.16mg 0.634mg 53%
Vitamin B3 0.7mg 8.435mg 48%
Protein 5.19g 26.02g 42%
Vitamin B6 0.05mg 0.57mg 40%
Folate 12µg 163µg 38%
Phosphorus 59mg 241mg 26%
Vitamin C 1.8mg 23.6mg 24%
Fiber 4.6g 0g 18%
Vitamin B1 0.06mg 0.258mg 17%
Sodium 400mg 49mg 15%
Polyunsaturated fat 0.39g 1.05g 4%
Calories 95kcal 165kcal 4%
Calcium 32mg 10mg 2%
Carbs 11.16g 3.76g 2%
Monounsaturated fat 1.58g 0.63g 2%
Potassium 175mg 150mg 1%
Magnesium 19mg 14mg 1%
Fats 3.5g 4.4g 1%
Net carbs 6.56g 3.76g N/A
Manganese 0.29mg 0.3mg 0%
Saturated fat 1.37g 1.41g 0%
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Liver
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
8%
Soup beans
422%
Liver
Minerals Daily Need Coverage Score
31%
Soup beans
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Soup beans
Soup beans is lower in Cholesterol (difference - 346mg)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 0.04g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.3)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 351mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.