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  6. Liver vs. Lettuce

Liver vs. Lettuce — In-Depth Nutrition Comparison

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The main differences between liver and lettuce

  • Lettuce contains less vitamin B12, iron, vitamin A, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 than liver.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Lettuce has a higher glycemic index than liver.

Food types used in this article are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Lettuce, green leaf, raw.

Infographic

Liver vs Lettuce 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
6
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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more IronIron +1983.7%
Contains more CopperCopper +2086.2%
Contains more ZincZinc +3633.3%
Contains more PhosphorusPhosphorus +731%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +11150%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +29.3%
Contains less SodiumSodium -42.9%
~equal in Magnesium ~13mg

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%
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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Contains more Vitamin CVitamin C +156.5%
Contains more Vitamin AVitamin A +1360.8%
Contains more Vitamin B1Vitamin B1 +268.6%
Contains more Vitamin B2Vitamin B2 +2645%
Contains more Vitamin B3Vitamin B3 +2149.3%
Contains more Vitamin B5Vitamin B5 +3462.7%
Contains more Vitamin B6Vitamin B6 +533.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +328.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Lettuce DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 370µg 559%
Iron 17.92mg 0.86mg 213%
Vitamin B2 2.196mg 0.08mg 163%
Selenium 67.5µg 0.6µg 122%
Cholesterol 355mg 0mg 118%
Vitamin K 126.3µg 105%
Vitamin B5 4.774mg 0.134mg 93%
Copper 0.634mg 0.029mg 67%
Zinc 6.72mg 0.18mg 59%
Vitamin B3 8.435mg 0.375mg 50%
Protein 26.02g 1.36g 49%
Vitamin B6 0.57mg 0.09mg 37%
Folate 163µg 38µg 31%
Phosphorus 241mg 29mg 30%
Vitamin C 23.6mg 9.2mg 16%
Vitamin B1 0.258mg 0.07mg 16%
Calories 165kcal 15kcal 8%
Fats 4.4g 0.15g 7%
Saturated fat 1.41g 0.02g 6%
Polyunsaturated fat 1.05g 0.082g 6%
Fiber 0g 1.3g 5%
Calcium 10mg 36mg 3%
Manganese 0.3mg 0.25mg 2%
Choline 13.6mg 2%
Monounsaturated fat 0.63g 0.006g 2%
Potassium 150mg 194mg 1%
Sodium 49mg 28mg 1%
Vitamin E 0.22mg 1%
Fructose 0.43g 1%
Protein per 100 calories 16g 9.1g N/A
Calories per 10 g protein 63kcal 110kcal N/A
Weight per 100 calories 61g 667g N/A
Unsaturated / Saturated Fat ratio 1.2 4.4 N/A
Net carbs 3.76g 1.57g N/A
Carbs 3.76g 2.87g 0%
Magnesium 14mg 13mg 0%
Sugar 0.78g N/A
Tryptophan 0.366mg 0.009mg 0%
Threonine 1.107mg 0.059mg 0%
Isoleucine 1.32mg 0.084mg 0%
Leucine 2.319mg 0.079mg 0%
Lysine 2.007mg 0.084mg 0%
Methionine 0.645mg 0.016mg 0%
Phenylalanine 1.274mg 0.055mg 0%
Valine 1.607mg 0.07mg 0%
Histidine 0.708mg 0.022mg 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
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1813.2%
Contains more FatsFats +2833.3%
Contains more CarbsCarbs +31%
Contains more OtherOther +134.4%
Contains more WaterWater +47.7%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +10400%
Contains more Poly. FatPolyunsaturated fat +1180.5%
Contains less Sat. FatSaturated fat -98.6%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.