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  6. Turkey breast vs. Liver

Turkey breast vs. Liver — In-Depth Nutrition Comparison

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Important differences between turkey breast and liver

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, zinc, and folate than turkey breast.
  • Liver's daily need coverage for vitamin B12 is 760% more.
  • Turkey breast contains less cholesterol.

The food varieties used in the comparison are Turkey, all classes, breast, meat, and skin, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Turkey breast vs Liver 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 17% 3.9% 24% 45% 25% 43% 80% 7.7% 2.3% 122%
Liver
Liver
7
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 +71.4%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +83.3%
Contains more IronIron +1393.3%
Contains more CopperCopper +756.8%
Contains more ZincZinc +328%
Contains more PhosphorusPhosphorus +29.6%
Contains less SodiumSodium -16.9%
Contains more ManganeseManganese +1566.7%
Contains more SeleniumSelenium +201.3%

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 0% 0.67% 0% 0% 15% 27% 98% 37% 111% 53% 0% 5.3% 0%
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +270150%
Contains more Vitamin B1Vitamin B1 +344.8%
Contains more Vitamin B2Vitamin B2 +1809.6%
Contains more Vitamin B3Vitamin B3 +62.2%
Contains more Vitamin B5Vitamin B5 +668.8%
Contains more Vitamin B6Vitamin B6 +18.8%
Contains more Vitamin B12Vitamin B12 +4345.2%
Contains more FolateFolate +2228.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Turkey breast Liver DV% diff.
Vitamin B12 0.42µg 18.67µg 760%
Vitamin A 2µg 5405µg 600%
Iron 1.2mg 17.92mg 209%
Vitamin B2 0.115mg 2.196mg 160%
Cholesterol 65mg 355mg 97%
Vitamin B5 0.621mg 4.774mg 83%
Selenium 22.4µg 67.5µg 82%
Copper 0.074mg 0.634mg 62%
Zinc 1.57mg 6.72mg 47%
Folate 7µg 163µg 39%
Vitamin C 0mg 23.6mg 26%
Vitamin B3 5.2mg 8.435mg 20%
Vitamin B1 0.058mg 0.258mg 17%
Manganese 0.018mg 0.3mg 12%
Phosphorus 186mg 241mg 8%
Protein 21.89g 26.02g 8%
Vitamin B6 0.48mg 0.57mg 7%
Monounsaturated fat 2.66g 0.63g 5%
Polyunsaturated fat 1.66g 1.05g 4%
Fats 7.02g 4.4g 4%
Potassium 275mg 150mg 4%
Magnesium 24mg 14mg 2%
Saturated fat 1.91g 1.41g 2%
Carbs 0g 3.76g 1%
Calories 157kcal 165kcal 0%
Net carbs 0g 3.76g N/A
Calcium 13mg 10mg 0%
Sodium 59mg 49mg 0%
Tryptophan 0.242mg 0.366mg 0%
Threonine 0.957mg 1.107mg 0%
Isoleucine 1.099mg 1.32mg 0%
Leucine 1.704mg 2.319mg 0%
Lysine 1.996mg 2.007mg 0%
Methionine 0.616mg 0.645mg 0%
Phenylalanine 0.857mg 1.274mg 0%
Valine 1.141mg 1.607mg 0%
Histidine 0.66mg 0.708mg 0%
Omega-3 - DHA 0.01g 0.03g N/A
Omega-3 - DPA 0.01g 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 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 FatsFats +59.5%
Contains more ProteinProtein +18.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +44.2%
~equal in Water ~64.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 43% 27%
Saturated fat: Sat. Fat 1.91 g
Monounsaturated fat: Mono. Fat 2.66 g
Polyunsaturated fat: Poly. Fat 1.66 g
Liver
Liver
1
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 more Mono. FatMonounsaturated fat +322.2%
Contains more Poly. FatPolyunsaturated fat +58.1%
Contains less Sat. FatSaturated fat -26.2%

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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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/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.