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  6. Soup beans vs. Liver

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 RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Copper, and Vitamin B3.
  • Liver covers your daily need of Vitamin B12 777% more than Soup beans.
  • Soup beans are lower in Cholesterol.

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
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.
Soup beans
Soup beans
3
:
7
Liver
Liver
Contains more Calcium +220%
Contains more Magnesium +35.7%
Contains more Potassium +16.7%
Contains more Iron +1247.4%
Contains more Phosphorus +308.5%
Contains less Sodium -87.8%
Contains more Zinc +1427.3%
Contains more Copper +296.3%
Contains more Selenium +878.3%
Equal in Manganese - 0.3
Soup beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 14% 26% 16% 53% 12% 54% 38% 38%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +220%
Contains more Magnesium +35.7%
Contains more Potassium +16.7%
Contains more Iron +1247.4%
Contains more Phosphorus +308.5%
Contains less Sodium -87.8%
Contains more Zinc +1427.3%
Contains more Copper +296.3%
Contains more Selenium +878.3%
Equal in Manganese - 0.3

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.
Soup beans
Soup beans
0
:
9
Liver
Liver
Contains more Vitamin A +1006.8%
Contains more Vitamin C +1211.1%
Contains more Vitamin B1 +330%
Contains more Vitamin B2 +3560%
Contains more Vitamin B3 +1105%
Contains more Vitamin B5 +11835%
Contains more Vitamin B6 +1040%
Contains more Folate +1258.3%
Contains more Vitamin B12 +62133.3%
Soup beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 98% 0% 0% 6% 15% 14% 14% 3% 12% 9% 4% 0%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin A +1006.8%
Contains more Vitamin C +1211.1%
Contains more Vitamin B1 +330%
Contains more Vitamin B2 +3560%
Contains more Vitamin B3 +1105%
Contains more Vitamin B5 +11835%
Contains more Vitamin B6 +1040%
Contains more Folate +1258.3%
Contains more Vitamin B12 +62133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soup beans
Soup beans
3
:
2
Liver
Liver
Contains more Carbs +196.8%
Contains more Water +22.2%
Contains more Protein +401.3%
Contains more Fats +25.7%
Equal in Other - 1.5
Soup beans
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
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 Carbs +196.8%
Contains more Water +22.2%
Contains more Protein +401.3%
Contains more Fats +25.7%
Equal in Other - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soup beans
Soup beans
2
:
1
Liver
Liver
Contains more Monounsaturated Fat +150.8%
Contains more Polyunsaturated fat +169.2%
Equal in Saturated Fat - 1.41
Soup beans
41% 47% 12%
Saturated Fat: 1.37 g
Monounsaturated Fat: 1.58 g
Polyunsaturated fat: 0.39 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +150.8%
Contains more Polyunsaturated fat +169.2%
Equal in Saturated Fat - 1.41

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 Opinion
Net carbs 6.56g 3.76g Soup beans
Protein 5.19g 26.02g Liver
Fats 3.5g 4.4g Liver
Carbs 11.16g 3.76g Soup beans
Calories 95kcal 165kcal Liver
Fiber 4.6g 0g Soup beans
Calcium 32mg 10mg Soup beans
Iron 1.33mg 17.92mg Liver
Magnesium 19mg 14mg Soup beans
Phosphorus 59mg 241mg Liver
Potassium 175mg 150mg Soup beans
Sodium 400mg 49mg Liver
Zinc 0.44mg 6.72mg Liver
Copper 0.16mg 0.634mg Liver
Manganese 0.29mg 0.3mg Liver
Selenium 6.9µg 67.5µg Liver
Vitamin A 1626IU 17997IU Liver
Vitamin A RAE 81µg 5405µg Liver
Vitamin C 1.8mg 23.6mg Liver
Vitamin B1 0.06mg 0.258mg Liver
Vitamin B2 0.06mg 2.196mg Liver
Vitamin B3 0.7mg 8.435mg Liver
Vitamin B5 0.04mg 4.774mg Liver
Vitamin B6 0.05mg 0.57mg Liver
Folate 12µg 163µg Liver
Vitamin B12 0.03µg 18.67µg Liver
Tryptophan 0.366mg Liver
Threonine 1.107mg Liver
Isoleucine 1.32mg Liver
Leucine 2.319mg Liver
Lysine 2.007mg Liver
Methionine 0.645mg Liver
Phenylalanine 1.274mg Liver
Valine 1.607mg Liver
Histidine 0.708mg Liver
Cholesterol 9mg 355mg Soup beans
Saturated Fat 1.37g 1.41g Soup beans
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 1.58g 0.63g Soup beans
Polyunsaturated fat 0.39g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Soup beans
397%
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.