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  6. Liver vs. Pumpkin

Liver vs. Pumpkin — In-Depth Nutrition Comparison

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Summary of differences between liver and pumpkin

  • The amount of vitamin B12, iron, vitamin A, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3 in liver is higher than in pumpkin.
  • Liver covers your daily need for vitamin B12, 778% more than pumpkin.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of pumpkin is 52.

These are the specific foods used in this comparison Pork, fresh, variety meats, and by-products, liver, cooked, braised and Pumpkin, raw.

Infographic

Liver vs Pumpkin 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +2140%
Contains more CopperCopper +399.2%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +447.7%
Contains more ManganeseManganese +140%
Contains more SeleniumSelenium +22400%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +126.7%
Contains less SodiumSodium -98%

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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Contains more Vitamin CVitamin C +162.2%
Contains more Vitamin AVitamin A +1168.8%
Contains more Vitamin B1Vitamin B1 +416%
Contains more Vitamin B2Vitamin B2 +1896.4%
Contains more Vitamin B3Vitamin B3 +1305.8%
Contains more Vitamin B5Vitamin B5 +1502%
Contains more Vitamin B6Vitamin B6 +834.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +918.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Pumpkin DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 426µg 553%
Iron 17.92mg 0.8mg 214%
Vitamin B2 2.196mg 0.11mg 160%
Selenium 67.5µg 0.3µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.298mg 90%
Zinc 6.72mg 0.32mg 58%
Copper 0.634mg 0.127mg 56%
Protein 26.02g 1g 50%
Vitamin B3 8.435mg 0.6mg 49%
Vitamin B6 0.57mg 0.061mg 39%
Folate 163µg 16µg 37%
Phosphorus 241mg 44mg 28%
Vitamin B1 0.258mg 0.05mg 17%
Vitamin C 23.6mg 9mg 16%
Manganese 0.3mg 0.125mg 8%
Calories 165kcal 26kcal 7%
Fats 4.4g 0.1g 7%
Vitamin E 1.06mg 7%
Polyunsaturated fat 1.05g 0.005g 7%
Potassium 150mg 340mg 6%
Saturated fat 1.41g 0.052g 6%
Fiber 0g 0.5g 2%
Sodium 49mg 1mg 2%
Monounsaturated fat 0.63g 0.013g 2%
Carbs 3.76g 6.5g 1%
Calcium 10mg 21mg 1%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Protein per 100 calories 16g 3.8g N/A
Calories per 10 g protein 63kcal 260kcal N/A
Weight per 100 calories 61g 385g N/A
Unsaturated / Saturated Fat ratio 1.2 0.35 N/A
Net carbs 3.76g 6g N/A
Magnesium 14mg 12mg 0%
Sugar 2.76g N/A
Tryptophan 0.366mg 0.012mg 0%
Threonine 1.107mg 0.029mg 0%
Isoleucine 1.32mg 0.031mg 0%
Leucine 2.319mg 0.046mg 0%
Lysine 2.007mg 0.054mg 0%
Methionine 0.645mg 0.011mg 0%
Phenylalanine 1.274mg 0.032mg 0%
Valine 1.607mg 0.035mg 0%
Histidine 0.708mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +2502%
Contains more FatsFats +4300%
Contains more OtherOther +87.5%
Contains more CarbsCarbs +72.9%
Contains more WaterWater +42.4%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +4746.2%
Contains more Poly. FatPolyunsaturated fat +20900%
Contains less Sat. FatSaturated fat -96.3%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.