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Vegetable vs. Beef Liver — In-Depth Nutrition Comparison

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How are Vegetable and Beef Liver different?

  • Beef Liver has more Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B3, Selenium, and Folate than Vegetable.
  • Daily need coverage for Vitamin B12 from Beef Liver is 2471% higher.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Beef, variety meats and by-products, liver, raw are the varieties used in this article.

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.
Vegetable
Vegetable
4
:
6
Beef Liver
Beef Liver
Contains more Calcium +400%
Contains more Magnesium +22.2%
Contains less Sodium -49.3%
Contains more Manganese +22.3%
Contains more Iron +497.6%
Contains more Phosphorus +658.8%
Contains more Potassium +85.2%
Contains more Zinc +716.3%
Contains more Copper +11653%
Contains more Selenium +13133.3%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Beef Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Contains more Calcium +400%
Contains more Magnesium +22.2%
Contains less Sodium -49.3%
Contains more Manganese +22.3%
Contains more Iron +497.6%
Contains more Phosphorus +658.8%
Contains more Potassium +85.2%
Contains more Zinc +716.3%
Contains more Copper +11653%
Contains more Selenium +13133.3%

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.
Vegetable
Vegetable
2
:
9
Beef Liver
Beef Liver
Contains more Vitamin C +146.2%
Contains more Vitamin K +658.1%
Contains more Vitamin A +295.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +166.2%
Contains more Vitamin B2 +2195.8%
Contains more Vitamin B3 +1448.2%
Contains more Vitamin B5 +4650.3%
Contains more Vitamin B6 +1363.5%
Contains more Folate +1426.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.38
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Beef Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Contains more Vitamin C +146.2%
Contains more Vitamin K +658.1%
Contains more Vitamin A +295.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +166.2%
Contains more Vitamin B2 +2195.8%
Contains more Vitamin B3 +1448.2%
Contains more Vitamin B5 +4650.3%
Contains more Vitamin B6 +1363.5%
Contains more Folate +1426.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Beef Liver
Beef Liver
Contains more Carbs +236.5%
Contains more Water +17.5%
Contains more Protein +611.9%
Contains more Fats +2320%
Contains more Other +95.5%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Beef Liver
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more Carbs +236.5%
Contains more Water +17.5%
Contains more Protein +611.9%
Contains more Fats +2320%
Contains more Other +95.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Beef Liver
Beef Liver
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +4690%
Contains more Polyunsaturated fat +545.8%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Beef Liver
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +4690%
Contains more Polyunsaturated fat +545.8%

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 3.89g Vegetable
Protein 2.86g 20.36g Beef Liver
Fats 0.15g 3.63g Beef Liver
Carbs 13.09g 3.89g Vegetable
Calories 65kcal 135kcal Beef Liver
Sugar 3.12g 0g Beef Liver
Fiber 4.4g 0g Vegetable
Calcium 25mg 5mg Vegetable
Iron 0.82mg 4.9mg Beef Liver
Magnesium 22mg 18mg Vegetable
Phosphorus 51mg 387mg Beef Liver
Potassium 169mg 313mg Beef Liver
Sodium 35mg 69mg Vegetable
Zinc 0.49mg 4mg Beef Liver
Copper 0.083mg 9.755mg Beef Liver
Manganese 0.379mg 0.31mg Vegetable
Selenium 0.3µg 39.7µg Beef Liver
Vitamin A 4277IU 16898IU Beef Liver
Vitamin A RAE 214µg 4968µg Beef Liver
Vitamin E 0.38mg 0.38mg
Vitamin D 0IU 49IU Beef Liver
Vitamin D 0µg 1.2µg Beef Liver
Vitamin C 3.2mg 1.3mg Vegetable
Vitamin B1 0.071mg 0.189mg Beef Liver
Vitamin B2 0.12mg 2.755mg Beef Liver
Vitamin B3 0.851mg 13.175mg Beef Liver
Vitamin B5 0.151mg 7.173mg Beef Liver
Vitamin B6 0.074mg 1.083mg Beef Liver
Folate 19µg 290µg Beef Liver
Vitamin B12 0µg 59.3µg Beef Liver
Vitamin K 23.5µg 3.1µg Vegetable
Tryptophan 0.029mg 0.263mg Beef Liver
Threonine 0.115mg 0.869mg Beef Liver
Isoleucine 0.139mg 0.967mg Beef Liver
Leucine 0.19mg 1.91mg Beef Liver
Lysine 0.17mg 1.607mg Beef Liver
Methionine 0.034mg 0.543mg Beef Liver
Phenylalanine 0.12mg 1.084mg Beef Liver
Valine 0.149mg 1.26mg Beef Liver
Histidine 0.073mg 0.629mg Beef Liver
Cholesterol 0mg 275mg Vegetable
Trans Fat 0g 0.17g Vegetable
Saturated Fat 0.031g 1.233g Vegetable
Monounsaturated Fat 0.01g 0.479g Beef Liver
Polyunsaturated fat 0.072g 0.465g Beef Liver
Omega-6 - Eicosadienoic acid 0.01g Beef Liver
Omega-6 - Linoleic acid 0.299g Beef Liver
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver
Omega-3 - ALA 0.007g 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

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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
36%
Vegetable
859%
Beef Liver
Minerals Daily Need Coverage Score
19%
Vegetable
402%
Beef Liver

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 275mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 1.202g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169451/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.