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Fillet vs. Liver — In-Depth Nutrition Comparison

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A recap on the differences between fillet and liver

  • Fillet has more vitamin B6, vitamin B1, and copper; however, liver is higher in vitamin B12, vitamin A, iron, selenium, vitamin B2, and zinc.
  • Liver covers your daily vitamin B12 needs 603% more than fillet.
  • Liver contains 4 times less vitamin B1 than fillet. Fillet contains 1.1mg of vitamin B1, while liver contains 0.258mg.

Food varieties used in this article are Vegetarian fillets and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Fillet 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.
Fillet
Fillet
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Liver
Liver
5
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 MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +300%
Contains more CopperCopper +45.9%
Contains more PhosphorusPhosphorus +86.7%
Contains more IronIron +796%
Contains more ZincZinc +380%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +6650%

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.
Fillet
Fillet
4
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% 0% 0% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Liver
Liver
6
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +326.4%
Contains more Vitamin B3Vitamin B3 +42.3%
Contains more Vitamin B6Vitamin B6 +163.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +144%
Contains more Vitamin B12Vitamin B12 +344.5%
Contains more FolateFolate +59.8%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Fillet Liver DV% diff.
Vitamin B12 4.2µg 18.67µg 603%
Vitamin A 0µg 5405µg 601%
Iron 2mg 17.92mg 199%
Selenium 1µg 67.5µg 121%
Cholesterol 0mg 355mg 118%
Vitamin B2 0.9mg 2.196mg 100%
Vitamin B5 4.774mg 95%
Vitamin B6 1.5mg 0.57mg 72%
Vitamin B1 1.1mg 0.258mg 70%
Polyunsaturated fat 9.332g 1.05g 55%
Zinc 1.4mg 6.72mg 48%
Copper 0.925mg 0.634mg 32%
Phosphorus 450mg 241mg 30%
Vitamin C 0mg 23.6mg 26%
Fiber 6.1g 0g 24%
Vitamin E 3.45mg 23%
Vitamin B3 12mg 8.435mg 22%
Fats 18g 4.4g 21%
Sodium 490mg 49mg 19%
Folate 102µg 163µg 15%
Choline 82mg 15%
Potassium 600mg 150mg 13%
Manganese 0.3mg 13%
Calcium 95mg 10mg 9%
Monounsaturated fat 4.376g 0.63g 9%
Saturated fat 2.849g 1.41g 7%
Calories 290kcal 165kcal 6%
Protein 23g 26.02g 6%
Carbs 9g 3.76g 2%
Magnesium 23mg 14mg 2%
Protein per 100 calories 7.9g 16g N/A
Calories per 10 g protein 126kcal 63kcal N/A
Weight per 100 calories 34g 61g N/A
Unsaturated / Saturated Fat ratio 4.8 1.2 N/A
Net carbs 2.9g 3.76g N/A
Sugar 0.8g N/A
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fillet
Fillet
3
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Liver
Liver
2
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 +309.1%
Contains more CarbsCarbs +139.4%
Contains more OtherOther +233.3%
Contains more ProteinProtein +13.1%
Contains more WaterWater +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 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 +594.6%
Contains more Poly. FatPolyunsaturated fat +788.8%
Contains less Sat. FatSaturated fat -50.5%

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.