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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, 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
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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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 CalciumCalcium +316.7%
Contains less SodiumSodium -55.7%
Contains more PotassiumPotassium +108.3%
Contains more IronIron +697.6%
Contains more CopperCopper +17108.4%
Contains more ZincZinc +981.6%
Contains more PhosphorusPhosphorus +874.5%
Contains more SeleniumSelenium +11933.3%
~equal in Magnesium ~21mg
~equal in Manganese ~0.356mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +68.4%
Contains more Vitamin KVitamin K +612.1%
Contains more Vitamin AVitamin A +4312.1%
Contains more Vitamin EVitamin E +34.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +173.2%
Contains more Vitamin B2Vitamin B2 +2754.2%
Contains more Vitamin B3Vitamin B3 +1959.3%
Contains more Vitamin B5Vitamin B5 +4608.6%
Contains more Vitamin B6Vitamin B6 +1274.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1231.6%
Contains more CholineCholine +1667.6%

All nutrients comparison - raw data values

Nutrient Vegetable Beef Liver DV% diff.
Vitamin B12 0µg 70.58µg 2941%
Copper 0.083mg 14.283mg 1578%
Vitamin A 214µg 9442µg 1025%
Vitamin B2 0.12mg 3.425mg 254%
Vitamin B5 0.151mg 7.11mg 139%
Cholesterol 0mg 396mg 132%
Vitamin B3 0.851mg 17.525mg 104%
Vitamin B6 0.074mg 1.017mg 73%
Choline 24.1mg 426mg 73%
Iron 0.82mg 6.54mg 72%
Selenium 0.3µg 36.1µg 65%
Phosphorus 51mg 497mg 64%
Folate 19µg 253µg 59%
Protein 2.86g 29.08g 52%
Zinc 0.49mg 5.3mg 44%
Fiber 4.4g 0g 18%
Vitamin K 23.5µg 3.3µg 17%
Saturated fat 0.031g 2.947g 13%
Vitamin B1 0.071mg 0.194mg 10%
Fats 0.15g 5.26g 8%
Polyunsaturated fat 0.072g 1.109g 7%
Calories 65kcal 191kcal 6%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Potassium 169mg 352mg 5%
Monounsaturated fat 0.01g 1.124g 3%
Carbs 13.09g 5.13g 3%
Sodium 35mg 79mg 2%
Calcium 25mg 6mg 2%
Manganese 0.379mg 0.356mg 1%
Vitamin C 3.2mg 1.9mg 1%
Vitamin E 0.38mg 0.51mg 1%
Net carbs 8.69g 5.13g N/A
Magnesium 22mg 21mg 0%
Sugar 3.12g 0g N/A
Trans fat 0g 0.365g N/A
Tryptophan 0.029mg 0.368mg 0%
Threonine 0.115mg 1.215mg 0%
Isoleucine 0.139mg 1.352mg 0%
Leucine 0.19mg 2.67mg 0%
Lysine 0.17mg 2.247mg 0%
Methionine 0.034mg 0.759mg 0%
Phenylalanine 0.12mg 1.515mg 0%
Valine 0.149mg 1.761mg 0%
Histidine 0.073mg 0.879mg 0%
Omega-3 - ALA 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.659g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 CarbsCarbs +155.2%
Contains more WaterWater +41.5%
Contains more ProteinProtein +916.8%
Contains more FatsFats +3406.7%
Contains more OtherOther +156.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -98.9%
Contains more Mono. FatMonounsaturated fat +11140%
Contains more Poly. FatPolyunsaturated fat +1440.3%

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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. 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.