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Spinach vs Liver - In-Depth Nutrition Comparison

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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
:
5
Liver
Contains more Calcium +890%
Contains more Potassium +272%
Contains more Magnesium +464.3%
Contains more Iron +561.3%
Contains more Copper +387.7%
Contains more Zinc +1167.9%
Contains more Phosphorus +391.8%
Contains less Sodium -38%
Contains more Calcium +890%
Contains more Potassium +272%
Contains more Magnesium +464.3%
Contains more Iron +561.3%
Contains more Copper +387.7%
Contains more Zinc +1167.9%
Contains more Phosphorus +391.8%
Contains less Sodium -38%

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 C +19.1%
Contains more Vitamin A +91.9%
Contains more Vitamin B1 +230.8%
Contains more Vitamin B2 +1061.9%
Contains more Vitamin B3 +1065.1%
Contains more Vitamin B5 +7244.6%
Contains more Vitamin B6 +192.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +19.1%
Contains more Vitamin A +91.9%
Contains more Vitamin B1 +230.8%
Contains more Vitamin B2 +1061.9%
Contains more Vitamin B3 +1065.1%
Contains more Vitamin B5 +7244.6%
Contains more Vitamin B6 +192.3%
Contains more Vitamin B12 +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
220
Spinach
244
Liver
Mineral Summary Score
30
Spinach
79
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 the food
Protein
17%
Spinach
156%
Liver
Carbohydrates
4%
Spinach
4%
Liver
Fats
2%
Spinach
20%
Liver

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach Liver
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Spinach
Spinach is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 1.347g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.1)
Which food contains less Sugars?
Liver
Liver contains less Sugars (difference - 0.42g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spinach Liver Opinion
Calories 23 165 Liver
Protein 2.86 26.02 Liver
Fats 0.39 4.4 Liver
Vitamin C 28.1 23.6 Spinach
Carbs 3.63 3.76 Liver
Cholesterol 0 355 Spinach
Vitamin D 0 Spinach
Iron 2.71 17.92 Liver
Calcium 99 10 Spinach
Potassium 558 150 Spinach
Magnesium 79 14 Spinach
Sugars 0.42 Spinach
Fiber 2.2 0 Spinach
Copper 0.13 0.634 Liver
Zinc 0.53 6.72 Liver
Starch
Phosphorus 49 241 Liver
Sodium 79 49 Liver
Vitamin A 9377 17997 Liver
Vitamin E 2.03 Spinach
Vitamin D 0 Spinach
Vitamin B1 0.078 0.258 Liver
Vitamin B2 0.189 2.196 Liver
Vitamin B3 0.724 8.435 Liver
Vitamin B5 0.065 4.774 Liver
Vitamin B6 0.195 0.57 Liver
Vitamin B12 0 18.67 Liver
Vitamin K 482.9 Spinach
Folic acid (B9) 0 0
Trans Fat 0 Liver
Saturated Fat 0.063 1.41 Spinach
Monounsaturated Fat 0.01 0.63 Liver
Polyunsaturated fat 0.165 1.05 Liver
Tryptophan 0.039 0.366 Liver
Threonine 0.122 1.107 Liver
Isoleucine 0.147 1.32 Liver
Leucine 0.223 2.319 Liver
Lysine 0.174 2.007 Liver
Methionine 0.053 0.645 Liver
Phenylalanine 0.129 1.274 Liver
Valine 0.161 1.607 Liver
Histidine 0.064 0.708 Liver
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.