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Soybean vs Liver - In-Depth Nutrition Comparison

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How are Soybean and Liver different?

  • Soybean 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 contains 20 times more Magnesium than Liver. While Soybean 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
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 Iron +14.1%
Contains more Zinc +37.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
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 Iron +14.1%
Contains more Zinc +37.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
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 +∞%
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%
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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean 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 Liver Opinion
Net carbs 20.86g 3.76g Soybean
Protein 36.49g 26.02g Soybean
Fats 19.94g 4.4g Soybean
Carbs 30.16g 3.76g Soybean
Calories 446kcal 165kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g g Liver
Fiber 9.3g 0g Soybean
Calcium 277mg 10mg Soybean
Iron 15.7mg 17.92mg Liver
Magnesium 280mg 14mg Soybean
Phosphorus 704mg 241mg Soybean
Potassium 1797mg 150mg Soybean
Sodium 2mg 49mg Soybean
Zinc 4.89mg 6.72mg Liver
Copper 1.658mg 0.634mg Soybean
Vitamin A 22IU 17997IU Liver
Vitamin E 0.85mg mg Soybean
Vitamin D 0IU IU Soybean
Vitamin D 0µg µg Soybean
Vitamin C 6mg 23.6mg Liver
Vitamin B1 0.874mg 0.258mg Soybean
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
Vitamin B12 0µg 18.67µg Liver
Vitamin K 47µg µg Soybean
Tryptophan 0.591mg 0.366mg Soybean
Threonine 1.766mg 1.107mg Soybean
Isoleucine 1.971mg 1.32mg Soybean
Leucine 3.309mg 2.319mg Soybean
Lysine 2.706mg 2.007mg Soybean
Methionine 0.547mg 0.645mg Liver
Phenylalanine 2.122mg 1.274mg Soybean
Valine 2.029mg 1.607mg Soybean
Histidine 1.097mg 0.708mg Soybean
Cholesterol 0mg 355mg Soybean
Trans Fat 0g g Liver
Saturated Fat 2.884g 1.41g Liver
Monounsaturated Fat 4.404g 0.63g Soybean
Polyunsaturated fat 11.255g 1.05g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
397
Liver
Mineral Summary Score
252
Soybean
150
Liver

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
156%
Liver
Carbohydrates
30%
Soybean
4%
Liver
Fats
92%
Soybean
20%
Liver

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Soybean
Soybean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - 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.