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  6. Liver vs. Beans

Liver vs. Beans — In-Depth Nutrition Comparison

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Significant differences between liver and beans

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B3, zinc, copper, and folate in liver is higher than in beans.
  • Liver covers your daily vitamin B12 needs 778% more than beans.
  • Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of liver is 0.

Specific food types used in this comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Beans, baked, canned, no salt added.

Infographic

Liver vs Beans 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.
Liver
Liver
6
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%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +6079.3%
Contains more CopperCopper +207.8%
Contains more ZincZinc +380%
Contains more PhosphorusPhosphorus +131.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1400%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +97.3%
Contains less SodiumSodium -98%

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.
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%
Beans
Beans
2
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin CVitamin C +661.3%
Contains more Vitamin AVitamin A +108000%
Contains more Vitamin B1Vitamin B1 +72%
Contains more Vitamin B2Vitamin B2 +3560%
Contains more Vitamin B3Vitamin B3 +1861.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +338.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +579.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Beans DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 5µg 600%
Iron 17.92mg 0.29mg 220%
Vitamin B2 2.196mg 0.06mg 164%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 4.5µg 115%
Vitamin B5 4.774mg 95%
Vitamin B3 8.435mg 0.43mg 50%
Copper 0.634mg 0.206mg 48%
Zinc 6.72mg 1.4mg 48%
Protein 26.02g 4.8g 42%
Folate 163µg 24µg 35%
Vitamin B6 0.57mg 0.13mg 34%
Vitamin C 23.6mg 3.1mg 23%
Fiber 0g 5.5g 22%
Phosphorus 241mg 104mg 20%
Manganese 0.3mg 13%
Vitamin B1 0.258mg 0.15mg 9%
Fats 4.4g 0.4g 6%
Carbs 3.76g 20.49g 6%
Choline 30.8mg 6%
Saturated fat 1.41g 0.103g 6%
Polyunsaturated fat 1.05g 0.172g 6%
Magnesium 14mg 32mg 4%
Calcium 10mg 50mg 4%
Potassium 150mg 296mg 4%
Calories 165kcal 105kcal 3%
Sodium 49mg 1mg 2%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Monounsaturated fat 0.63g 0.035g 1%
Protein per 100 calories 16g 4.6g N/A
Calories per 10 g protein 63kcal 219kcal N/A
Weight per 100 calories 61g 95g N/A
Unsaturated / Saturated Fat ratio 1.2 2 N/A
Net carbs 3.76g 14.99g N/A
Sugar 7.78g 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 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +442.1%
Contains more FatsFats +1000%
Contains more CarbsCarbs +444.9%
Contains more WaterWater +12.9%
Contains more OtherOther +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +1700%
Contains more Poly. FatPolyunsaturated fat +510.5%
Contains less Sat. FatSaturated fat -92.7%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.