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Egg vs. Liver — In-Depth Nutrition Comparison

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Significant differences between eggs and liver

  • Eggs have more copper; however, liver is richer in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, vitamin B3, zinc, and vitamin B6.
  • Liver covers your daily vitamin B12 needs 732% more than eggs.
  • Liver has 3 times less copper than eggs. Eggs have 2mg of copper, while liver has 0.634mg.

Specific food types used in this comparison are Egg, whole, cooked, hard-boiled and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Egg 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.
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Liver
Liver
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more CalciumCalcium +400%
Contains more CopperCopper +215.5%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +19%
Contains more IronIron +1405.9%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +40.1%
Contains less SodiumSodium -60.5%
Contains more ManganeseManganese +1053.8%
Contains more SeleniumSelenium +119.2%

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.
Egg
Egg
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Liver
Liver
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3527.5%
Contains more Vitamin B1Vitamin B1 +290.9%
Contains more Vitamin B2Vitamin B2 +328.1%
Contains more Vitamin B3Vitamin B3 +13079.7%
Contains more Vitamin B5Vitamin B5 +241.5%
Contains more Vitamin B6Vitamin B6 +371.1%
Contains more Vitamin B12Vitamin B12 +1582%
Contains more FolateFolate +270.5%

All nutrients comparison - raw data values

Nutrient Egg Liver DV% diff.
Vitamin B12 1.11µg 18.67µg 732%
Vitamin A 149µg 5405µg 584%
Iron 1.19mg 17.92mg 209%
Copper 2mg 0.634mg 152%
Vitamin B2 0.513mg 2.196mg 129%
Vitamin B5 1.398mg 4.774mg 68%
Selenium 30.8µg 67.5µg 67%
Choline 293.8mg 53%
Zinc 1.05mg 6.72mg 52%
Vitamin B3 0.064mg 8.435mg 52%
Vitamin B6 0.121mg 0.57mg 35%
Folate 44µg 163µg 30%
Protein 12.58g 26.02g 27%
Vitamin C 0mg 23.6mg 26%
Vitamin B1 0.066mg 0.258mg 16%
Manganese 0.026mg 0.3mg 12%
Vitamin D* 87 IU 11%
Vitamin D 2.2µg 11%
Fats 10.61g 4.4g 10%
Phosphorus 172mg 241mg 10%
Monounsaturated fat 4.077g 0.63g 9%
Saturated fat 3.267g 1.41g 8%
Vitamin E 1.03mg 7%
Cholesterol 373mg 355mg 6%
Calcium 50mg 10mg 4%
Sodium 124mg 49mg 3%
Polyunsaturated fat 1.414g 1.05g 2%
Calories 155kcal 165kcal 1%
Carbs 1.12g 3.76g 1%
Magnesium 10mg 14mg 1%
Potassium 126mg 150mg 1%
Protein per 100 calories 8.1g 16g N/A
Calories per 10 g protein 123kcal 63kcal N/A
Weight per 100 calories 65g 61g N/A
Unsaturated / Saturated Fat ratio 1.7 1.2 N/A
Net carbs 1.12g 3.76g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.366mg 0%
Threonine 0.604mg 1.107mg 0%
Isoleucine 0.686mg 1.32mg 0%
Leucine 1.075mg 2.319mg 0%
Lysine 0.904mg 2.007mg 0%
Methionine 0.392mg 0.645mg 0%
Phenylalanine 0.668mg 1.274mg 0%
Valine 0.767mg 1.607mg 0%
Histidine 0.298mg 0.708mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Liver
Liver
3
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 FatsFats +141.1%
Contains more WaterWater +16%
Contains more ProteinProtein +106.8%
Contains more CarbsCarbs +235.7%
Contains more OtherOther +40.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +547.1%
Contains more Poly. FatPolyunsaturated fat +34.7%
Contains less Sat. FatSaturated fat -56.8%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.