Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Beef Liver raw

Spinach raw vs. Beef Liver raw — In-Depth Nutrition Comparison

Compare

Important differences between spinach raw and beef Liver raw

  • Spinach raw has more vitamin K; however, beef Liver raw has more vitamin B12, copper, vitamin B2, vitamin A, vitamin B5, vitamin B3, selenium, and vitamin B6.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.
  • Spinach raw has 156 times more vitamin K than beef Liver raw. Spinach raw has 482.9µg of vitamin K, while beef Liver raw has 3.1µg.

The food varieties used in the comparison are Spinach, raw and Beef, variety meats, and by-products, liver, raw.

Infographic

Spinach raw vs Beef Liver raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +338.9%
Contains more CalciumCalcium +1880%
Contains more PotassiumPotassium +78.3%
Contains more ManganeseManganese +189.4%
Contains more IronIron +80.8%
Contains more CopperCopper +7403.8%
Contains more ZincZinc +654.7%
Contains more PhosphorusPhosphorus +689.8%
Contains less SodiumSodium -12.7%
Contains more SeleniumSelenium +3870%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +2061.5%
Contains more Vitamin EVitamin E +434.2%
Contains more Vitamin KVitamin K +15477.4%
Contains more Vitamin AVitamin A +959.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +142.3%
Contains more Vitamin B2Vitamin B2 +1357.7%
Contains more Vitamin B3Vitamin B3 +1719.8%
Contains more Vitamin B5Vitamin B5 +10935.4%
Contains more Vitamin B6Vitamin B6 +455.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +49.5%
Contains more CholineCholine +1626.9%

All nutrients comparison - raw data values

Nutrient Spinach raw Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.13mg 9.755mg 1069%
Vitamin A 469µg 4968µg 500%
Vitamin K 482.9µg 3.1µg 400%
Vitamin B2 0.189mg 2.755mg 197%
Vitamin B5 0.065mg 7.173mg 142%
Cholesterol 0mg 275mg 92%
Vitamin B3 0.724mg 13.175mg 78%
Selenium 1µg 39.7µg 70%
Vitamin B6 0.195mg 1.083mg 68%
Choline 19.3mg 333.3mg 57%
Phosphorus 49mg 387mg 48%
Protein 2.86g 20.36g 35%
Zinc 0.53mg 4mg 32%
Vitamin C 28.1mg 1.3mg 30%
Iron 2.71mg 4.9mg 27%
Manganese 0.897mg 0.31mg 26%
Folate 194µg 290µg 24%
Magnesium 79mg 18mg 15%
Vitamin E 2.03mg 0.38mg 11%
Calcium 99mg 5mg 9%
Fiber 2.2g 0g 9%
Vitamin B1 0.078mg 0.189mg 9%
Potassium 558mg 313mg 7%
Calories 23kcal 135kcal 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Fats 0.39g 3.63g 5%
Saturated fat 0.063g 1.233g 5%
Polyunsaturated fat 0.165g 0.465g 2%
Monounsaturated fat 0.01g 0.479g 1%
Carbs 3.63g 3.89g 0%
Net carbs 1.43g 3.89g N/A
Sugar 0.42g 0g N/A
Sodium 79mg 69mg 0%
Trans fat 0g 0.17g N/A
Tryptophan 0.039mg 0.263mg 0%
Threonine 0.122mg 0.869mg 0%
Isoleucine 0.147mg 0.967mg 0%
Leucine 0.223mg 1.91mg 0%
Lysine 0.174mg 1.607mg 0%
Methionine 0.053mg 0.543mg 0%
Phenylalanine 0.129mg 1.084mg 0%
Valine 0.161mg 1.26mg 0%
Histidine 0.064mg 0.629mg 0%
Fructose 0.15g 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more WaterWater +29.1%
Contains more OtherOther +31.3%
Contains more ProteinProtein +611.9%
Contains more FatsFats +830.8%
~equal in Carbs ~3.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +4690%
Contains more Poly. FatPolyunsaturated fat +181.8%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.