Kale vs. Beef Liver — In-Depth Nutrition Comparison
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Significant differences between kale and beef Liver
- Kale has more vitamin K; however, beef Liver is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, choline, and iron.
- Beef Liver covers your daily vitamin B12 needs 2941% more than kale.
- Beef Liver has 248 times less vitamin K than kale. Kale has 817µg of vitamin K, while beef Liver has 3.3µg.
Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Beef, variety meats, and by-products, liver, cooked, braised.
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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.
| Contains more CalciumCalcium | +1100% |
| Contains less SodiumSodium | -70.9% |
| Contains more ManganeseManganese | +16.9% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +54.4% |
| Contains more IronIron | +626.7% |
| Contains more CopperCopper | +9055.8% |
| Contains more ZincZinc | +2108.3% |
| Contains more PhosphorusPhosphorus | +1675% |
| Contains more SeleniumSelenium | +3911.1% |
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.
| Contains more Vitamin CVitamin C | +2057.9% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin KVitamin K | +24657.6% |
| Contains more Vitamin AVitamin A | +1286.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +266% |
| Contains more Vitamin B2Vitamin B2 | +4792.9% |
| Contains more Vitamin B3Vitamin B3 | +3405% |
| Contains more Vitamin B5Vitamin B5 | +14410.2% |
| Contains more Vitamin B6Vitamin B6 | +637% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1846.2% |
| Contains more CholineCholine | +106400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 70.58µg | 2941% |
| Copper | 0.156mg | 14.283mg | 1570% |
| Vitamin A | 681µg | 9442µg | 973% |
| Vitamin K | 817µg | 3.3µg | 678% |
| Vitamin B2 | 0.07mg | 3.425mg | 258% |
| Vitamin B5 | 0.049mg | 7.11mg | 141% |
| Cholesterol | 0mg | 396mg | 132% |
| Vitamin B3 | 0.5mg | 17.525mg | 106% |
| Choline | 0.4mg | 426mg | 77% |
| Iron | 0.9mg | 6.54mg | 71% |
| Vitamin B6 | 0.138mg | 1.017mg | 68% |
| Phosphorus | 28mg | 497mg | 67% |
| Selenium | 0.9µg | 36.1µg | 64% |
| Folate | 13µg | 253µg | 60% |
| Protein | 1.9g | 29.08g | 54% |
| Zinc | 0.24mg | 5.3mg | 46% |
| Vitamin C | 41mg | 1.9mg | 43% |
| Saturated fat | 0.052g | 2.947g | 13% |
| Vitamin B1 | 0.053mg | 0.194mg | 12% |
| Calories | 28kcal | 191kcal | 8% |
| Fiber | 2g | 0g | 8% |
| Fats | 0.4g | 5.26g | 7% |
| Calcium | 72mg | 6mg | 7% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0 IU | 49 IU | 6% |
| Polyunsaturated fat | 0.193g | 1.109g | 6% |
| Potassium | 228mg | 352mg | 4% |
| Manganese | 0.416mg | 0.356mg | 3% |
| Monounsaturated fat | 0.03g | 1.124g | 3% |
| Vitamin E | 0.85mg | 0.51mg | 2% |
| Sodium | 23mg | 79mg | 2% |
| Magnesium | 18mg | 21mg | 1% |
| Carbs | 5.63g | 5.13g | 0% |
| Net carbs | 3.63g | 5.13g | N/A |
| Sugar | 1.25g | 0g | N/A |
| Trans fat | 0g | 0.365g | N/A |
| Tryptophan | 0.023mg | 0.368mg | 0% |
| Threonine | 0.085mg | 1.215mg | 0% |
| Isoleucine | 0.114mg | 1.352mg | 0% |
| Leucine | 0.133mg | 2.67mg | 0% |
| Lysine | 0.114mg | 2.247mg | 0% |
| Methionine | 0.018mg | 0.759mg | 0% |
| Phenylalanine | 0.097mg | 1.515mg | 0% |
| Valine | 0.104mg | 1.761mg | 0% |
| Histidine | 0.04mg | 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
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
29.08 g
Fats:
5.26 g
Carbs:
5.13 g
Water:
58.81 g
Other:
1.72 g
| Contains more WaterWater | +55.1% |
| Contains more ProteinProtein | +1430.5% |
| Contains more FatsFats | +1215% |
| Contains more OtherOther | +97.7% |
~equal in
Carbs
~5.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
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 | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +3646.7% |
| Contains more Poly. FatPolyunsaturated fat | +474.6% |
