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Turkey meat vs. Beef Liver — In-Depth Nutrition Comparison

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Important differences between turkey meat and beef Liver

  • Turkey meat has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, iron, choline, folate, and vitamin B3.
  • Beef Liver's daily need coverage for vitamin B12 is 2898% more.
  • Turkey meat is lower in cholesterol.

The food varieties used in the comparison are Turkey, whole, meat and skin, cooked, roasted and Beef, variety meats and by-products, liver, cooked, braised.

Infographic

Turkey meat vs Beef 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +47.3%
Contains more IronIron +500%
Contains more CopperCopper +15258.1%
Contains more ZincZinc +113.7%
Contains more PhosphorusPhosphorus +122.9%
Contains less SodiumSodium -23.3%
Contains more ManganeseManganese +2442.9%
Contains more SeleniumSelenium +21.1%

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +78583.3%
Contains more Vitamin EVitamin E +628.6%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B1Vitamin B1 +331.1%
Contains more Vitamin B2Vitamin B2 +1118.9%
Contains more Vitamin B3Vitamin B3 +83.1%
Contains more Vitamin B5Vitamin B5 +650%
Contains more Vitamin B6Vitamin B6 +65.1%
Contains more Vitamin B12Vitamin B12 +6819.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2711.1%
Contains more CholineCholine +387.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
Contains more FatsFats +40.5%
Contains more CarbsCarbs +8450%
Contains more OtherOther +258.3%
~equal in Protein ~29.08g
~equal in Water ~58.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
57% 22% 21%
Saturated fat: Sat. Fat 2.947 g
Monounsaturated fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
Contains less Sat. FatSaturated fat -26.9%
Contains more Mono. FatMonounsaturated fat +135.5%
Contains more Poly. FatPolyunsaturated fat +91.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey meat Beef Liver
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Beef Liver DV% diff.
Vitamin B12 1.02µg 70.58µg 2898%
Copper 0.093mg 14.283mg 1577%
Vitamin A 12µg 9442µg 1048%
Vitamin B2 0.281mg 3.425mg 242%
Vitamin B5 0.948mg 7.11mg 123%
Cholesterol 109mg 396mg 96%
Iron 1.09mg 6.54mg 68%
Choline 87.4mg 426mg 62%
Folate 9µg 253µg 61%
Vitamin B3 9.573mg 17.525mg 50%
Phosphorus 223mg 497mg 39%
Vitamin B6 0.616mg 1.017mg 31%
Zinc 2.48mg 5.3mg 26%
Manganese 0.014mg 0.356mg 15%
Vitamin B1 0.045mg 0.194mg 12%
Selenium 29.8µg 36.1µg 11%
Polyunsaturated fat 2.119g 1.109g 7%
Vitamin D 0.4µg 1.2µg 4%
Saturated fat 2.155g 2.947g 4%
Monounsaturated fat 2.647g 1.124g 4%
Vitamin D 15IU 49IU 4%
Vitamin E 0.07mg 0.51mg 3%
Vitamin K 0µg 3.3µg 3%
Potassium 239mg 352mg 3%
Fats 7.39g 5.26g 3%
Magnesium 30mg 21mg 2%
Vitamin C 0mg 1.9mg 2%
Carbs 0.06g 5.13g 2%
Protein 28.55g 29.08g 1%
Calcium 14mg 6mg 1%
Sodium 103mg 79mg 1%
Calories 189kcal 191kcal 0%
Net carbs 0.06g 5.13g N/A
Trans fat 0.101g 0.365g N/A
Tryptophan 0.291mg 0.368mg 0%
Threonine 1.004mg 1.215mg 0%
Isoleucine 0.796mg 1.352mg 0%
Leucine 1.925mg 2.67mg 0%
Lysine 2.282mg 2.247mg 0%
Methionine 0.724mg 0.759mg 0%
Phenylalanine 0.903mg 1.515mg 0%
Valine 0.902mg 1.761mg 0%
Histidine 0.749mg 0.879mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g 0.017g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0.025g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g 0.011g N/A
Omega-6 - Linoleic acid 1.841g 0.659g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Beef Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Turkey meat
1097%
Beef Liver
Minerals Daily Need Coverage Score
46%
Turkey meat
567%
Beef Liver

Comparison summary

Which food is lower in Cholesterol?
Turkey meat
Turkey meat is lower in Cholesterol (difference - 287mg)
Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 0.792g)
Which food contains less Sodium?
Beef Liver
Beef Liver contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver
Beef Liver is cheaper (difference - $2)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.