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  6. Liver vs. Garlic

Liver vs. Garlic — In-Depth Nutrition Comparison

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What are the main differences between liver and garlic?

  • Liver is richer in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and zinc, yet garlic is richer in manganese and vitamin B6.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Garlic contains less cholesterol.
  • Liver has a lower glycemic index than garlic.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Garlic, raw types in this comparison.

Infographic

Liver vs Garlic infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Garlic
Garlic
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more IronIron +954.1%
Contains more CopperCopper +112%
Contains more ZincZinc +479.3%
Contains more PhosphorusPhosphorus +57.5%
Contains more SeleniumSelenium +375.4%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +1710%
Contains more PotassiumPotassium +167.3%
Contains less SodiumSodium -65.3%
Contains more ManganeseManganese +457.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Garlic
Garlic
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +1896.4%
Contains more Vitamin B3Vitamin B3 +1105%
Contains more Vitamin B5Vitamin B5 +701%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +5333.3%
Contains more Vitamin CVitamin C +32.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Garlic DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 1.7mg 203%
Vitamin B2 2.196mg 0.11mg 160%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 14.2µg 97%
Vitamin B5 4.774mg 0.596mg 84%
Manganese 0.3mg 1.672mg 60%
Zinc 6.72mg 1.16mg 51%
Vitamin B6 0.57mg 1.235mg 51%
Vitamin B3 8.435mg 0.7mg 48%
Folate 163µg 3µg 40%
Protein 26.02g 6.36g 39%
Copper 0.634mg 0.299mg 37%
Calcium 10mg 181mg 17%
Phosphorus 241mg 153mg 13%
Carbs 3.76g 33.06g 10%
Vitamin C 23.6mg 31.2mg 8%
Fiber 0g 2.1g 8%
Potassium 150mg 401mg 7%
Fats 4.4g 0.5g 6%
Saturated fat 1.41g 0.089g 6%
Vitamin B1 0.258mg 0.2mg 5%
Polyunsaturated fat 1.05g 0.249g 5%
Choline 23.2mg 4%
Magnesium 14mg 25mg 3%
Monounsaturated fat 0.63g 0.011g 2%
Calories 165kcal 149kcal 1%
Sodium 49mg 17mg 1%
Vitamin E 0.08mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 16g 4.3g N/A
Calories per 10 g protein 63kcal 234kcal N/A
Weight per 100 calories 61g 67g N/A
Unsaturated / Saturated Fat ratio 1.2 2.9 N/A
Net carbs 3.76g 30.96g N/A
Sugar 1g N/A
Tryptophan 0.366mg 0.066mg 0%
Threonine 1.107mg 0.157mg 0%
Isoleucine 1.32mg 0.217mg 0%
Leucine 2.319mg 0.308mg 0%
Lysine 2.007mg 0.273mg 0%
Methionine 0.645mg 0.076mg 0%
Phenylalanine 1.274mg 0.183mg 0%
Valine 1.607mg 0.291mg 0%
Histidine 0.708mg 0.113mg 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
Garlic
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +309.1%
Contains more FatsFats +780%
Contains more CarbsCarbs +779.3%
~equal in Water ~58.58g

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +5627.3%
Contains more Poly. FatPolyunsaturated fat +321.7%
Contains less Sat. FatSaturated fat -93.7%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.