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Spinach vs. Liver — In-Depth Nutrition Comparison

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How are spinach and liver different?

  • Liver has more vitamin B12, iron, vitamin B2, vitamin A, selenium, vitamin B5, zinc, copper, and vitamin B3 than spinach.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Liver has a lower glycemic index (0) than spinach (32).

Spinach, cooked, boiled, drained, without salt and Pork, fresh, variety meats, and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Liver
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 +521.4%
Contains more CalciumCalcium +1260%
Contains more PotassiumPotassium +210.7%
Contains more ManganeseManganese +211.7%
Contains more IronIron +402%
Contains more CopperCopper +264.4%
Contains more ZincZinc +784.2%
Contains more PhosphorusPhosphorus +330.4%
Contains less SodiumSodium -30%
Contains more SeleniumSelenium +4400%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Liver
Liver
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +140.8%
Contains more Vitamin AVitamin A +931.5%
Contains more Vitamin B1Vitamin B1 +171.6%
Contains more Vitamin B2Vitamin B2 +830.5%
Contains more Vitamin B3Vitamin B3 +1621.4%
Contains more Vitamin B5Vitamin B5 +3192.4%
Contains more Vitamin B6Vitamin B6 +135.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spinach Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 524µg 5405µg 542%
Vitamin K 493.6µg 411%
Iron 3.57mg 17.92mg 179%
Vitamin B2 0.236mg 2.196mg 151%
Selenium 1.5µg 67.5µg 120%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.145mg 4.774mg 93%
Zinc 0.76mg 6.72mg 54%
Copper 0.174mg 0.634mg 51%
Vitamin B3 0.49mg 8.435mg 50%
Protein 2.97g 26.02g 46%
Manganese 0.935mg 0.3mg 28%
Phosphorus 56mg 241mg 26%
Vitamin B6 0.242mg 0.57mg 25%
Magnesium 87mg 14mg 17%
Vitamin C 9.8mg 23.6mg 15%
Vitamin E 2.08mg 14%
Vitamin B1 0.095mg 0.258mg 14%
Calcium 136mg 10mg 13%
Fiber 2.4g 0g 10%
Potassium 466mg 150mg 9%
Calories 23kcal 165kcal 7%
Fats 0.26g 4.4g 6%
Saturated fat 0.043g 1.41g 6%
Polyunsaturated fat 0.109g 1.05g 6%
Folate 146µg 163µg 4%
Choline 19.7mg 4%
Monounsaturated fat 0.006g 0.63g 2%
Sodium 70mg 49mg 1%
Protein per 100 calories 13g 16g N/A
Calories per 10 g protein 77kcal 63kcal N/A
Weight per 100 calories 435g 61g N/A
Unsaturated / Saturated Fat ratio 2.7 1.2 N/A
Net carbs 1.35g 3.76g N/A
Carbs 3.75g 3.76g 0%
Sugar 0.43g N/A
Tryptophan 0.04mg 0.366mg 0%
Threonine 0.127mg 1.107mg 0%
Isoleucine 0.152mg 1.32mg 0%
Leucine 0.231mg 2.319mg 0%
Lysine 0.182mg 2.007mg 0%
Methionine 0.055mg 0.645mg 0%
Phenylalanine 0.134mg 1.274mg 0%
Valine 0.168mg 1.607mg 0%
Histidine 0.066mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Liver
Liver
3
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 WaterWater +41.8%
Contains more OtherOther +20.7%
Contains more ProteinProtein +776.1%
Contains more FatsFats +1592.3%
~equal in Carbs ~3.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Liver
Liver
2
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 less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +10400%
Contains more Poly. FatPolyunsaturated fat +863.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.