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.
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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.
| 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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Carbs | 3.75g | 3.76g | 0% |
| Net carbs | 1.35g | 3.76g | N/A |
| 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
| 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
| Contains less Sat. FatSaturated fat | -97% |
| Contains more Mono. FatMonounsaturated fat | +10400% |
| Contains more Poly. FatPolyunsaturated fat | +863.3% |
