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  6. Soybean raw vs. Liver

Soybean raw vs. Liver — In-Depth Nutrition Comparison

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How are Soybean raw and Liver different?

  • Soybean raw is higher in Copper, Manganese, Phosphorus, and Magnesium, however, Liver is richer in Vitamin B12, Vitamin A RAE, Vitamin B2, Selenium, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.
  • Soybean raw contains 20 times more Magnesium than Liver. While Soybean raw contains 280mg of Magnesium, Liver contains only 14mg.

Soybeans, mature seeds, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Soybean raw 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.
Soybean raw
Soybean raw
7
:
3
Liver
Liver
Contains more Calcium +2670%
Contains more Magnesium +1900%
Contains more Phosphorus +192.1%
Contains more Potassium +1098%
Contains less Sodium -95.9%
Contains more Copper +161.5%
Contains more Manganese +739%
Contains more Iron +14.1%
Contains more Zinc +37.4%
Contains more Selenium +279.2%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +2670%
Contains more Magnesium +1900%
Contains more Phosphorus +192.1%
Contains more Potassium +1098%
Contains less Sodium -95.9%
Contains more Copper +161.5%
Contains more Manganese +739%
Contains more Iron +14.1%
Contains more Zinc +37.4%
Contains more Selenium +279.2%

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.
Soybean raw
Soybean raw
5
:
7
Liver
Liver
Contains more Vitamin B1 +238.8%
Contains more Folate +130.1%
Contains more Vitamin A +81704.5%
Contains more Vitamin C +293.3%
Contains more Vitamin B2 +152.4%
Contains more Vitamin B3 +419.7%
Contains more Vitamin B5 +502%
Contains more Vitamin B6 +51.2%
Contains more Vitamin B12 +∞%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 B1 +238.8%
Contains more Folate +130.1%
Contains more Vitamin A +81704.5%
Contains more Vitamin C +293.3%
Contains more Vitamin B2 +152.4%
Contains more Vitamin B3 +419.7%
Contains more Vitamin B5 +502%
Contains more Vitamin B6 +51.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Liver
Liver
Contains more Protein +40.2%
Contains more Fats +353.2%
Contains more Carbs +702.1%
Contains more Other +224.7%
Contains more Water +653.2%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 Protein +40.2%
Contains more Fats +353.2%
Contains more Carbs +702.1%
Contains more Other +224.7%
Contains more Water +653.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Liver
Liver
Contains more Monounsaturated Fat +599%
Contains more Polyunsaturated fat +971.9%
Contains less Saturated Fat -51.1%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +599%
Contains more Polyunsaturated fat +971.9%
Contains less Saturated Fat -51.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Liver Opinion
Net carbs 20.86g 3.76g Soybean raw
Protein 36.49g 26.02g Soybean raw
Fats 19.94g 4.4g Soybean raw
Carbs 30.16g 3.76g Soybean raw
Calories 446kcal 165kcal Soybean raw
Sugar 7.33g Liver
Fiber 9.3g 0g Soybean raw
Calcium 277mg 10mg Soybean raw
Iron 15.7mg 17.92mg Liver
Magnesium 280mg 14mg Soybean raw
Phosphorus 704mg 241mg Soybean raw
Potassium 1797mg 150mg Soybean raw
Sodium 2mg 49mg Soybean raw
Zinc 4.89mg 6.72mg Liver
Copper 1.658mg 0.634mg Soybean raw
Manganese 2.517mg 0.3mg Soybean raw
Selenium 17.8µg 67.5µg Liver
Vitamin A 22IU 17997IU Liver
Vitamin A RAE 1µg 5405µg Liver
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 23.6mg Liver
Vitamin B1 0.874mg 0.258mg Soybean raw
Vitamin B2 0.87mg 2.196mg Liver
Vitamin B3 1.623mg 8.435mg Liver
Vitamin B5 0.793mg 4.774mg Liver
Vitamin B6 0.377mg 0.57mg Liver
Folate 375µg 163µg Soybean raw
Vitamin B12 0µg 18.67µg Liver
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.366mg Soybean raw
Threonine 1.766mg 1.107mg Soybean raw
Isoleucine 1.971mg 1.32mg Soybean raw
Leucine 3.309mg 2.319mg Soybean raw
Lysine 2.706mg 2.007mg Soybean raw
Methionine 0.547mg 0.645mg Liver
Phenylalanine 2.122mg 1.274mg Soybean raw
Valine 2.029mg 1.607mg Soybean raw
Histidine 1.097mg 0.708mg Soybean raw
Cholesterol 0mg 355mg Soybean raw
Saturated Fat 2.884g 1.41g Liver
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 4.404g 0.63g Soybean raw
Polyunsaturated fat 11.255g 1.05g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
397%
Liver
Minerals Daily Need Coverage Score
244%
Soybean raw
161%
Liver

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 355mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 1.474g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 14)
Which food is cheaper?
Liver
Liver is cheaper (difference - $3.1)
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.
Which food is richer in vitamins?
?
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.