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  6. Yolk vs. Beef Liver raw

Yolk vs. Beef Liver raw — In-Depth Nutrition Comparison

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Significant differences between yolk and beef Liver raw

  • Yolk has more choline; however, beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, and vitamin B6.
  • Beef Liver raw covers your daily vitamin B12 needs 2390% more than yolk.
  • Beef Liver raw has 8 times less saturated fat than yolk. Yolk has 9.551g of saturated fat, while beef Liver raw has 1.233g.

Specific food types used in this comparison are Egg, yolk, raw, fresh and Beef, variety meats, and by-products, liver, raw.

Infographic

Yolk vs Beef Liver raw 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.
Yolk
Yolk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more CalciumCalcium +2480%
Contains less SodiumSodium -30.4%
Contains more SeleniumSelenium +41.1%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +187.2%
Contains more IronIron +79.5%
Contains more CopperCopper +12568.8%
Contains more ZincZinc +73.9%
Contains more ManganeseManganese +463.6%
~equal in Phosphorus ~387mg

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.
Yolk
Yolk
3
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin EVitamin E +578.9%
Contains more Vitamin DVitamin D +350%
Contains more CholineCholine +146.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1203.9%
Contains more Vitamin B2Vitamin B2 +421.8%
Contains more Vitamin B3Vitamin B3 +54795.8%
Contains more Vitamin B5Vitamin B5 +139.9%
Contains more Vitamin B6Vitamin B6 +209.4%
Contains more Vitamin B12Vitamin B12 +2941%
Contains more Vitamin KVitamin K +342.9%
Contains more FolateFolate +98.6%
~equal in Vitamin B1 ~0.189mg

All nutrients comparison - raw data values

Nutrient Yolk Beef Liver raw DV% diff.
Vitamin B12 1.95µg 59.3µg 2390%
Copper 0.077mg 9.755mg 1075%
Vitamin A 381µg 4968µg 510%
Cholesterol 1085mg 275mg 270%
Vitamin B2 0.528mg 2.755mg 171%
Choline 820.2mg 333.3mg 89%
Vitamin B5 2.99mg 7.173mg 84%
Vitamin B3 0.024mg 13.175mg 82%
Vitamin B6 0.35mg 1.083mg 56%
Saturated fat 9.551g 1.233g 38%
Folate 146µg 290µg 36%
Fats 26.54g 3.63g 35%
Selenium 56µg 39.7µg 30%
Monounsaturated fat 11.738g 0.479g 28%
Iron 2.73mg 4.9mg 27%
Polyunsaturated fat 4.204g 0.465g 25%
Vitamin D 218IU 49IU 21%
Vitamin D 5.4µg 1.2µg 21%
Zinc 2.3mg 4mg 15%
Vitamin E 2.58mg 0.38mg 15%
Calcium 129mg 5mg 12%
Manganese 0.055mg 0.31mg 11%
Protein 15.86g 20.36g 9%
Calories 322kcal 135kcal 9%
Potassium 109mg 313mg 6%
Magnesium 5mg 18mg 3%
Vitamin K 0.7µg 3.1µg 2%
Vitamin B1 0.176mg 0.189mg 1%
Sodium 48mg 69mg 1%
Vitamin C 0mg 1.3mg 1%
Carbs 3.59g 3.89g 0%
Net carbs 3.59g 3.89g N/A
Sugar 0.56g 0g N/A
Phosphorus 390mg 387mg 0%
Trans fat 0.17g N/A
Tryptophan 0.177mg 0.263mg 0%
Threonine 0.687mg 0.869mg 0%
Isoleucine 0.866mg 0.967mg 0%
Leucine 1.399mg 1.91mg 0%
Lysine 1.217mg 1.607mg 0%
Methionine 0.378mg 0.543mg 0%
Phenylalanine 0.681mg 1.084mg 0%
Valine 0.949mg 1.26mg 0%
Histidine 0.416mg 0.629mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
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 FatsFats +631.1%
Contains more OtherOther +29.8%
Contains more ProteinProtein +28.4%
Contains more WaterWater +35.4%
~equal in Carbs ~3.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated fat +2350.5%
Contains more Poly. FatPolyunsaturated fat +804.1%
Contains less Sat. FatSaturated fat -87.1%

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Beef Liver raw - 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.