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  6. Turkey meat vs. Liver

Turkey meat vs. Liver — In-Depth Nutrition Comparison

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What are the differences between Turkey meat and Liver?

  • Liver is richer than Turkey meat in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, Zinc, and Folate.
  • Liver's daily need coverage for Vitamin B12 is 735% more.
  • The amount of Cholesterol in Turkey meat is lower.

We used Turkey, whole, meat and skin, cooked, roasted and Pork, fresh, variety meats and by-products, liver, cooked, braised types in this article.

Infographic

Turkey meat 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.
Turkey meat
Turkey meat
3
:
7
Liver
Liver
Contains more Calcium +40%
Contains more Magnesium +114.3%
Contains more Potassium +59.3%
Contains more Iron +1544%
Contains less Sodium -52.4%
Contains more Zinc +171%
Contains more Copper +581.7%
Contains more Manganese +2042.9%
Contains more Selenium +126.5%
Equal in Phosphorus - 241
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +40%
Contains more Magnesium +114.3%
Contains more Potassium +59.3%
Contains more Iron +1544%
Contains less Sodium -52.4%
Contains more Zinc +171%
Contains more Copper +581.7%
Contains more Manganese +2042.9%
Contains more Selenium +126.5%
Equal in Phosphorus - 241

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.
Turkey meat
Turkey meat
5
:
7
Liver
Liver
Contains more Vitamin B3 +13.5%
Contains more Vitamin A +46046.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +473.3%
Contains more Vitamin B2 +681.5%
Contains more Vitamin B5 +403.6%
Contains more Folate +1711.1%
Contains more Vitamin B12 +1730.4%
Equal in Vitamin B6 - 0.57
Turkey meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin B3 +13.5%
Contains more Vitamin A +46046.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +473.3%
Contains more Vitamin B2 +681.5%
Contains more Vitamin B5 +403.6%
Contains more Folate +1711.1%
Contains more Vitamin B12 +1730.4%
Equal in Vitamin B6 - 0.57

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
3
Liver
Liver
Contains more Fats +68%
Contains more Carbs +6166.7%
Contains more Other +212.5%
Equal in Protein - 26.02
Equal in Water - 64.32
Turkey meat
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Liver
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 Fats +68%
Contains more Carbs +6166.7%
Contains more Other +212.5%
Equal in Protein - 26.02
Equal in Water - 64.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
1
Liver
Liver
Contains more Monounsaturated Fat +320.2%
Contains more Polyunsaturated fat +101.8%
Contains less Saturated Fat -34.6%
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +320.2%
Contains more Polyunsaturated fat +101.8%
Contains less Saturated Fat -34.6%

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 Liver
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Liver Opinion
Net carbs 0.06g 3.76g Liver
Protein 28.55g 26.02g Turkey meat
Fats 7.39g 4.4g Turkey meat
Carbs 0.06g 3.76g Liver
Calories 189kcal 165kcal Turkey meat
Calcium 14mg 10mg Turkey meat
Iron 1.09mg 17.92mg Liver
Magnesium 30mg 14mg Turkey meat
Phosphorus 223mg 241mg Liver
Potassium 239mg 150mg Turkey meat
Sodium 103mg 49mg Liver
Zinc 2.48mg 6.72mg Liver
Copper 0.093mg 0.634mg Liver
Manganese 0.014mg 0.3mg Liver
Selenium 29.8µg 67.5µg Liver
Vitamin A 39IU 17997IU Liver
Vitamin A RAE 12µg 5405µg Liver
Vitamin E 0.07mg Turkey meat
Vitamin D 15IU Turkey meat
Vitamin D 0.4µg Turkey meat
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.045mg 0.258mg Liver
Vitamin B2 0.281mg 2.196mg Liver
Vitamin B3 9.573mg 8.435mg Turkey meat
Vitamin B5 0.948mg 4.774mg Liver
Vitamin B6 0.616mg 0.57mg Turkey meat
Folate 9µg 163µg Liver
Vitamin B12 1.02µg 18.67µg Liver
Tryptophan 0.291mg 0.366mg Liver
Threonine 1.004mg 1.107mg Liver
Isoleucine 0.796mg 1.32mg Liver
Leucine 1.925mg 2.319mg Liver
Lysine 2.282mg 2.007mg Turkey meat
Methionine 0.724mg 0.645mg Turkey meat
Phenylalanine 0.903mg 1.274mg Liver
Valine 0.902mg 1.607mg Liver
Histidine 0.749mg 0.708mg Turkey meat
Cholesterol 109mg 355mg Turkey meat
Trans Fat 0.101g Liver
Saturated Fat 2.155g 1.41g Liver
Omega-3 - DHA 0.005g 0.03g Liver
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DPA 0.008g 0.04g Liver
Monounsaturated Fat 2.647g 0.63g Turkey meat
Polyunsaturated fat 2.119g 1.05g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

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

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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
397%
Liver
Minerals Daily Need Coverage Score
46%
Turkey meat
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Turkey meat
Turkey meat is lower in Cholesterol (difference - 246mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 0.745g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.