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  6. Liver vs. Fillet

Liver vs. Fillet — In-Depth Nutrition Comparison

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A recap on the differences between liver and fillet

  • Liver has more vitamin B12, vitamin A, iron, selenium, vitamin B2, and zinc; however, fillet is higher in vitamin B6, vitamin B1, and copper.
  • Liver covers your daily vitamin B12 needs 603% more than fillet.
  • Fillet has less cholesterol.

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

Infographic

Liver vs Fillet 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
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%
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%
Contains more IronIron +796%
Contains more ZincZinc +380%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +6650%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +300%
Contains more CopperCopper +45.9%
Contains more PhosphorusPhosphorus +86.7%

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
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +144%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +344.5%
Contains more FolateFolate +59.8%
Contains more Vitamin B1Vitamin B1 +326.4%
Contains more Vitamin B3Vitamin B3 +42.3%
Contains more Vitamin B6Vitamin B6 +163.2%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Liver Fillet DV% diff.
Vitamin B12 18.67µg 4.2µg 603%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 2mg 199%
Selenium 67.5µg 1µg 121%
Cholesterol 355mg 0mg 118%
Vitamin B2 2.196mg 0.9mg 100%
Vitamin B5 4.774mg 95%
Vitamin B6 0.57mg 1.5mg 72%
Vitamin B1 0.258mg 1.1mg 70%
Polyunsaturated fat 1.05g 9.332g 55%
Zinc 6.72mg 1.4mg 48%
Copper 0.634mg 0.925mg 32%
Phosphorus 241mg 450mg 30%
Vitamin C 23.6mg 0mg 26%
Fiber 0g 6.1g 24%
Vitamin E 3.45mg 23%
Vitamin B3 8.435mg 12mg 22%
Fats 4.4g 18g 21%
Sodium 49mg 490mg 19%
Folate 163µg 102µg 15%
Choline 82mg 15%
Potassium 150mg 600mg 13%
Manganese 0.3mg 13%
Calcium 10mg 95mg 9%
Monounsaturated fat 0.63g 4.376g 9%
Saturated fat 1.41g 2.849g 7%
Calories 165kcal 290kcal 6%
Protein 26.02g 23g 6%
Carbs 3.76g 9g 2%
Magnesium 14mg 23mg 2%
Protein per 100 calories 16g 7.9g N/A
Calories per 10 g protein 63kcal 126kcal N/A
Weight per 100 calories 61g 34g N/A
Unsaturated / Saturated Fat ratio 1.2 4.8 N/A
Net carbs 3.76g 2.9g 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 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
Fillet
Fillet
3
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more ProteinProtein +13.1%
Contains more WaterWater +42.9%
Contains more FatsFats +309.1%
Contains more CarbsCarbs +139.4%
Contains more OtherOther +233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -50.5%
Contains more Mono. FatMonounsaturated fat +594.6%
Contains more Poly. FatPolyunsaturated fat +788.8%

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