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Liver vs. Carrot — In-Depth Nutrition Comparison

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A recap on the differences between liver and carrots

  • Carrots have less vitamin B12, iron, vitamin B2, selenium, vitamin B5, copper, zinc, vitamin B3, and folate.
  • Liver covers your daily vitamin B12 needs 778% more than carrots.
  • The glycemic index of carrots is higher.

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

Infographic

Liver vs Carrot 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
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%
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +5873.3%
Contains more CopperCopper +1308.9%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +588.6%
Contains less SodiumSodium -29%
Contains more ManganeseManganese +109.8%
Contains more SeleniumSelenium +67400%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +113.3%

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%
Carrot
Carrot
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 20% 0% 278% 13% 17% 13% 18% 16% 32% 0% 33% 14%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +547.3%
Contains more Vitamin B1Vitamin B1 +290.9%
Contains more Vitamin B2Vitamin B2 +3686.2%
Contains more Vitamin B3Vitamin B3 +758.1%
Contains more Vitamin B5Vitamin B5 +1648.7%
Contains more Vitamin B6Vitamin B6 +313%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +757.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Carrot DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 835µg 508%
Iron 17.92mg 0.3mg 220%
Vitamin B2 2.196mg 0.058mg 164%
Selenium 67.5µg 0.1µg 123%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.273mg 90%
Copper 0.634mg 0.045mg 65%
Zinc 6.72mg 0.24mg 59%
Protein 26.02g 0.93g 50%
Vitamin B3 8.435mg 0.983mg 47%
Folate 163µg 19µg 36%
Vitamin B6 0.57mg 0.138mg 33%
Phosphorus 241mg 35mg 29%
Vitamin C 23.6mg 5.9mg 20%
Vitamin B1 0.258mg 0.066mg 16%
Fiber 0g 2.8g 11%
Vitamin K 13.2µg 11%
Manganese 0.3mg 0.143mg 7%
Calories 165kcal 41kcal 6%
Fats 4.4g 0.24g 6%
Saturated fat 1.41g 0.037g 6%
Polyunsaturated fat 1.05g 0.117g 6%
Potassium 150mg 320mg 5%
Vitamin E 0.66mg 4%
Carbs 3.76g 9.58g 2%
Calcium 10mg 33mg 2%
Choline 8.8mg 2%
Monounsaturated fat 0.63g 0.014g 2%
Starch 1.43g 1%
Sodium 49mg 69mg 1%
Fructose 0.55g 1%
Protein per 100 calories 16g 2.3g N/A
Calories per 10 g protein 63kcal 441kcal N/A
Weight per 100 calories 61g 244g N/A
Unsaturated / Saturated Fat ratio 1.2 3.5 N/A
Net carbs 3.76g 6.78g N/A
Magnesium 14mg 12mg 0%
Sugar 4.74g N/A
Tryptophan 0.366mg 0.012mg 0%
Threonine 1.107mg 0.191mg 0%
Isoleucine 1.32mg 0.077mg 0%
Leucine 2.319mg 0.102mg 0%
Lysine 2.007mg 0.101mg 0%
Methionine 0.645mg 0.02mg 0%
Phenylalanine 1.274mg 0.061mg 0%
Valine 1.607mg 0.069mg 0%
Histidine 0.708mg 0.04mg 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
Carrot
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +2697.8%
Contains more FatsFats +1733.3%
Contains more OtherOther +56.3%
Contains more CarbsCarbs +154.8%
Contains more WaterWater +37.3%

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
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +4400%
Contains more Poly. FatPolyunsaturated fat +797.4%
Contains less Sat. FatSaturated fat -97.4%

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.