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Liver vs. Lamb — In-Depth Nutrition Comparison

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Summary of differences between liver and lamb

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, and folate in liver is higher than in lamb.
  • Liver covers your daily need for vitamin B12 672% more than lamb.
  • The amount of cholesterol in lamb is lower.

These are the specific foods used in this comparison Pork, fresh, variety meats, and by-products, liver, cooked, braised and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Liver vs Lamb infographic
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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
7
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%
Lamb
Lamb
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more IronIron +853.2%
Contains more CopperCopper +432.8%
Contains more ZincZinc +50.7%
Contains more PhosphorusPhosphorus +28.2%
Contains less SodiumSodium -31.9%
Contains more ManganeseManganese +1263.6%
Contains more SeleniumSelenium +155.7%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +106.7%

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
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%
Lamb
Lamb
3
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% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +158%
Contains more Vitamin B2Vitamin B2 +778.4%
Contains more Vitamin B3Vitamin B3 +26.7%
Contains more Vitamin B5Vitamin B5 +623.3%
Contains more Vitamin B6Vitamin B6 +338.5%
Contains more Vitamin B12Vitamin B12 +632.2%
Contains more FolateFolate +805.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Liver Lamb DV% diff.
Vitamin B12 18.67µg 2.55µg 672%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 1.88mg 201%
Vitamin B2 2.196mg 0.25mg 150%
Cholesterol 355mg 97mg 86%
Vitamin B5 4.774mg 0.66mg 82%
Selenium 67.5µg 26.4µg 75%
Copper 0.634mg 0.119mg 57%
Folate 163µg 18µg 36%
Vitamin B6 0.57mg 0.13mg 34%
Saturated fat 1.41g 8.83g 34%
Vitamin C 23.6mg 0mg 26%
Fats 4.4g 20.94g 25%
Zinc 6.72mg 4.46mg 21%
Monounsaturated fat 0.63g 8.82g 20%
Choline 93.7mg 17%
Vitamin B1 0.258mg 0.1mg 13%
Manganese 0.3mg 0.022mg 12%
Vitamin B3 8.435mg 6.66mg 11%
Phosphorus 241mg 188mg 8%
Calories 165kcal 294kcal 6%
Potassium 150mg 310mg 5%
Vitamin K 4.6µg 4%
Protein 26.02g 24.52g 3%
Polyunsaturated fat 1.05g 1.51g 3%
Magnesium 14mg 23mg 2%
Carbs 3.76g 0g 1%
Vitamin D 0.1µg 1%
Calcium 10mg 17mg 1%
Sodium 49mg 72mg 1%
Vitamin E 0.14mg 1%
Protein per 100 calories 16g 8.3g N/A
Calories per 10 g protein 63kcal 120kcal N/A
Weight per 100 calories 61g 34g N/A
Unsaturated / Saturated Fat ratio 1.2 1.2 N/A
Net carbs 3.76g 0g N/A
Vitamin D* 2 IU 0%
Tryptophan 0.366mg 0.287mg 0%
Threonine 1.107mg 1.05mg 0%
Isoleucine 1.32mg 1.183mg 0%
Leucine 2.319mg 1.908mg 0%
Lysine 2.007mg 2.166mg 0%
Methionine 0.645mg 0.629mg 0%
Phenylalanine 1.274mg 0.998mg 0%
Valine 1.607mg 1.323mg 0%
Histidine 0.708mg 0.777mg 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
Lamb
Lamb
1
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.7%
Contains more FatsFats +375.9%
~equal in Protein ~24.52g

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
Lamb
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -84%
Contains more Mono. FatMonounsaturated fat +1300%
Contains more Poly. FatPolyunsaturated fat +43.8%

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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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.