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  6. Liver vs. Bean raw

Liver vs. Bean raw — In-Depth Nutrition Comparison

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Summary of differences between liver and bean raw

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, and vitamin B3, while bean raw has more folate and fiber.
  • Liver covers your daily need for vitamin B12, 778% more than bean raw.
  • The amount of cholesterol in bean raw is lower.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of bean raw is 33.

These are the specific foods used in this comparison Pork, fresh, variety meats, and by-products, liver, cooked, braised and Beans, pinto, mature seeds, raw.

Infographic

Liver vs Bean 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.
Liver
Liver
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more IronIron +253.5%
Contains more ZincZinc +194.7%
Contains more SeleniumSelenium +141.9%
Contains more MagnesiumMagnesium +1157.1%
Contains more CalciumCalcium +1030%
Contains more PotassiumPotassium +828.7%
Contains more CopperCopper +40.9%
Contains more PhosphorusPhosphorus +70.5%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +282.7%

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
7
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%
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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin CVitamin C +274.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +935.8%
Contains more Vitamin B3Vitamin B3 +618.5%
Contains more Vitamin B5Vitamin B5 +508.2%
Contains more Vitamin B6Vitamin B6 +20.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +176.4%
Contains more FolateFolate +222.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Bean raw DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 5.07mg 161%
Vitamin B2 2.196mg 0.212mg 153%
Cholesterol 355mg 0mg 118%
Folate 163µg 525µg 91%
Vitamin B5 4.774mg 0.785mg 80%
Selenium 67.5µg 27.9µg 72%
Fiber 0g 15.5g 62%
Vitamin B3 8.435mg 1.174mg 45%
Zinc 6.72mg 2.28mg 40%
Magnesium 14mg 176mg 39%
Vitamin B1 0.258mg 0.713mg 38%
Potassium 150mg 1393mg 37%
Manganese 0.3mg 1.148mg 37%
Copper 0.634mg 0.893mg 29%
Phosphorus 241mg 411mg 24%
Carbs 3.76g 62.55g 20%
Vitamin C 23.6mg 6.3mg 19%
Starch 34.17g 14%
Choline 66.2mg 12%
Calcium 10mg 113mg 10%
Calories 165kcal 347kcal 9%
Protein 26.02g 21.42g 9%
Vitamin B6 0.57mg 0.474mg 7%
Fats 4.4g 1.23g 5%
Vitamin K 5.6µg 5%
Saturated fat 1.41g 0.235g 5%
Polyunsaturated fat 1.05g 0.407g 4%
Sodium 49mg 12mg 2%
Vitamin E 0.21mg 1%
Monounsaturated fat 0.63g 0.229g 1%
Protein per 100 calories 16g 6.2g N/A
Calories per 10 g protein 63kcal 162kcal N/A
Weight per 100 calories 61g 29g N/A
Unsaturated / Saturated Fat ratio 1.2 2.7 N/A
Net carbs 3.76g 47.05g N/A
Sugar 2.11g N/A
Tryptophan 0.366mg 0.237mg 0%
Threonine 1.107mg 0.81mg 0%
Isoleucine 1.32mg 0.871mg 0%
Leucine 2.319mg 1.558mg 0%
Lysine 2.007mg 1.356mg 0%
Methionine 0.645mg 0.259mg 0%
Phenylalanine 1.274mg 1.095mg 0%
Valine 1.607mg 0.998mg 0%
Histidine 0.708mg 0.556mg 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
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +21.5%
Contains more FatsFats +257.7%
Contains more WaterWater +467.7%
Contains more CarbsCarbs +1563.6%
Contains more OtherOther +131.3%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +175.1%
Contains more Poly. FatPolyunsaturated fat +158%
Contains less Sat. FatSaturated fat -83.3%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.