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Vegetable vs. Beef Liver — In-Depth Nutrition Comparison

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Significant differences between Vegetable and Beef Liver

  • The amount of Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Choline, Vitamin B6, and Iron in Beef Liver is higher than in Vegetable.
  • Beef Liver covers your daily Vitamin B12 needs 2941% more than Vegetable.

Specific food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Beef, variety meats and by-products, liver, cooked, braised.

Infographic

Vegetable vs Beef 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.
Contains more Calcium +316.7%
Contains less Sodium -55.7%
Contains more Iron +697.6%
Contains more Phosphorus +874.5%
Contains more Potassium +108.3%
Contains more Zinc +981.6%
Contains more Copper +17108.4%
Contains more Selenium +11933.3%
Equal in Magnesium - 21
Equal in Manganese - 0.356
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 246% 15% 213% 32% 11% 145% 4761% 47% 197%
Contains more Calcium +316.7%
Contains less Sodium -55.7%
Contains more Iron +697.6%
Contains more Phosphorus +874.5%
Contains more Potassium +108.3%
Contains more Zinc +981.6%
Contains more Copper +17108.4%
Contains more Selenium +11933.3%
Equal in Magnesium - 21
Equal in Manganese - 0.356

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 C +68.4%
Contains more Vitamin K +612.1%
Contains more Vitamin A +641.5%
Contains more Vitamin E +34.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +173.2%
Contains more Vitamin B2 +2754.2%
Contains more Vitamin B3 +1959.3%
Contains more Vitamin B5 +4608.6%
Contains more Vitamin B6 +1274.3%
Contains more Folate +1231.6%
Contains more Vitamin B12 +∞%
Contains more Choline +1667.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 14% 59%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1903% 11% 36% 7% 49% 791% 329% 427% 235% 190% 8823% 233% 9%
Contains more Vitamin C +68.4%
Contains more Vitamin K +612.1%
Contains more Vitamin A +641.5%
Contains more Vitamin E +34.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +173.2%
Contains more Vitamin B2 +2754.2%
Contains more Vitamin B3 +1959.3%
Contains more Vitamin B5 +4608.6%
Contains more Vitamin B6 +1274.3%
Contains more Folate +1231.6%
Contains more Vitamin B12 +∞%
Contains more Choline +1667.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +155.2%
Contains more Water +41.5%
Contains more Protein +916.8%
Contains more Fats +3406.7%
Contains more Other +156.7%
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 Carbs +155.2%
Contains more Water +41.5%
Contains more Protein +916.8%
Contains more Fats +3406.7%
Contains more Other +156.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +11140%
Contains more Polyunsaturated fat +1440.3%
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
57% 22% 21%
Saturated Fat: 2.947 g
Monounsaturated Fat: 1.124 g
Polyunsaturated fat: 1.109 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +11140%
Contains more Polyunsaturated fat +1440.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Beef Liver Opinion
Net carbs 8.69g 5.13g Vegetable
Protein 2.86g 29.08g Beef Liver
Fats 0.15g 5.26g Beef Liver
Carbs 13.09g 5.13g Vegetable
Calories 65kcal 191kcal Beef Liver
Sugar 3.12g 0g Beef Liver
Fiber 4.4g 0g Vegetable
Calcium 25mg 6mg Vegetable
Iron 0.82mg 6.54mg Beef Liver
Magnesium 22mg 21mg Vegetable
Phosphorus 51mg 497mg Beef Liver
Potassium 169mg 352mg Beef Liver
Sodium 35mg 79mg Vegetable
Zinc 0.49mg 5.3mg Beef Liver
Copper 0.083mg 14.283mg Beef Liver
Manganese 0.379mg 0.356mg Vegetable
Selenium 0.3µg 36.1µg Beef Liver
Vitamin A 4277IU 31714IU Beef Liver
Vitamin A RAE 214µg 9442µg Beef Liver
Vitamin E 0.38mg 0.51mg Beef Liver
Vitamin D 0IU 49IU Beef Liver
Vitamin D 0µg 1.2µg Beef Liver
Vitamin C 3.2mg 1.9mg Vegetable
Vitamin B1 0.071mg 0.194mg Beef Liver
Vitamin B2 0.12mg 3.425mg Beef Liver
Vitamin B3 0.851mg 17.525mg Beef Liver
Vitamin B5 0.151mg 7.11mg Beef Liver
Vitamin B6 0.074mg 1.017mg Beef Liver
Folate 19µg 253µg Beef Liver
Vitamin B12 0µg 70.58µg Beef Liver
Choline 24.1mg 426mg Beef Liver
Vitamin K 23.5µg 3.3µg Vegetable
Tryptophan 0.029mg 0.368mg Beef Liver
Threonine 0.115mg 1.215mg Beef Liver
Isoleucine 0.139mg 1.352mg Beef Liver
Leucine 0.19mg 2.67mg Beef Liver
Lysine 0.17mg 2.247mg Beef Liver
Methionine 0.034mg 0.759mg Beef Liver
Phenylalanine 0.12mg 1.515mg Beef Liver
Valine 0.149mg 1.761mg Beef Liver
Histidine 0.073mg 0.879mg Beef Liver
Cholesterol 0mg 396mg Vegetable
Trans Fat 0g 0.365g Vegetable
Saturated Fat 0.031g 2.947g Vegetable
Monounsaturated Fat 0.01g 1.124g Beef Liver
Polyunsaturated fat 0.072g 1.109g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g Beef Liver
Omega-3 - ALA 0.017g Beef Liver

Which food is preferable for your diet?

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

People also compare

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
35%
Vegetable
1003%
Beef Liver
Minerals Daily Need Coverage Score
19%
Vegetable
567%
Beef Liver

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 396mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 2.916g)
Which food is lower in Sugar?
Beef Liver
Beef Liver is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 66)
Which food is cheaper?
Beef Liver
Beef Liver is cheaper (difference - $0.5)
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

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.