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  6. Liver vs. Mung bean

Liver vs. Mung bean — In-Depth Nutrition Comparison

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Differences between liver and mung beans

  • Liver is higher in vitamin B12, vitamin A, vitamin B2, iron, selenium, and vitamin B5; however, mung beans are richer in folate, fiber, and magnesium.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Liver has a lower glycemic index (0) than mung beans (31).

The food types used in this comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Mung beans, mature seeds, raw.

Infographic

Liver vs Mung bean 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
3
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more IronIron +165.9%
Contains more ZincZinc +150.7%
Contains more SeleniumSelenium +723.2%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +1220%
Contains more PotassiumPotassium +730.7%
Contains more CopperCopper +48.4%
Contains more PhosphorusPhosphorus +52.3%
Contains less SodiumSodium -69.4%
Contains more ManganeseManganese +245%

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%
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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin CVitamin C +391.7%
Contains more Vitamin AVitamin A +89983.3%
Contains more Vitamin B2Vitamin B2 +842.5%
Contains more Vitamin B3Vitamin B3 +274.7%
Contains more Vitamin B5Vitamin B5 +149.9%
Contains more Vitamin B6Vitamin B6 +49.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +140.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +283.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Mung bean DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 6µg 600%
Vitamin B2 2.196mg 0.233mg 151%
Iron 17.92mg 6.74mg 140%
Cholesterol 355mg 0mg 118%
Folate 163µg 625µg 116%
Selenium 67.5µg 8.2µg 108%
Fiber 0g 16.3g 65%
Vitamin B5 4.774mg 1.91mg 57%
Magnesium 14mg 189mg 42%
Vitamin B3 8.435mg 2.251mg 39%
Zinc 6.72mg 2.68mg 37%
Copper 0.634mg 0.941mg 34%
Potassium 150mg 1246mg 32%
Manganese 0.3mg 1.035mg 32%
Vitamin B1 0.258mg 0.621mg 30%
Vitamin C 23.6mg 4.8mg 21%
Carbs 3.76g 62.62g 20%
Phosphorus 241mg 367mg 18%
Choline 97.9mg 18%
Vitamin B6 0.57mg 0.382mg 14%
Calcium 10mg 132mg 12%
Calories 165kcal 347kcal 9%
Vitamin K 9µg 8%
Fats 4.4g 1.15g 5%
Saturated fat 1.41g 0.348g 5%
Protein 26.02g 23.86g 4%
Polyunsaturated fat 1.05g 0.384g 4%
Vitamin E 0.51mg 3%
Sodium 49mg 15mg 1%
Monounsaturated fat 0.63g 0.161g 1%
Protein per 100 calories 16g 6.9g N/A
Calories per 10 g protein 63kcal 145kcal N/A
Weight per 100 calories 61g 29g N/A
Unsaturated / Saturated Fat ratio 1.2 1.6 N/A
Net carbs 3.76g 46.32g N/A
Sugar 6.6g N/A
Tryptophan 0.366mg 0.26mg 0%
Threonine 1.107mg 0.782mg 0%
Isoleucine 1.32mg 1.008mg 0%
Leucine 2.319mg 1.847mg 0%
Lysine 2.007mg 1.664mg 0%
Methionine 0.645mg 0.286mg 0%
Phenylalanine 1.274mg 1.443mg 0%
Valine 1.607mg 1.237mg 0%
Histidine 0.708mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +282.6%
Contains more WaterWater +610.7%
Contains more CarbsCarbs +1565.4%
~equal in Protein ~23.86g

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +291.3%
Contains more Poly. FatPolyunsaturated fat +173.4%
Contains less Sat. FatSaturated fat -75.3%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.