Spinach raw vs. Liver — In-Depth Nutrition Comparison
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How are spinach raw and liver different?
- Liver is higher than spinach raw in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, copper, and protein.
- Liver covers your daily need for vitamin B12 778% more than spinach raw.
- Spinach raw has a higher glycemic index (32) than liver (0).
Spinach, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised types were used in this article.
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.
| Contains more MagnesiumMagnesium | +464.3% |
| Contains more CalciumCalcium | +890% |
| Contains more PotassiumPotassium | +272% |
| Contains more ManganeseManganese | +199% |
| Contains more IronIron | +561.3% |
| Contains more CopperCopper | +387.7% |
| Contains more ZincZinc | +1167.9% |
| Contains more PhosphorusPhosphorus | +391.8% |
| Contains less SodiumSodium | -38% |
| Contains more SeleniumSelenium | +6650% |
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.
| Contains more Vitamin CVitamin C | +19.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +19% |
| Contains more Vitamin AVitamin A | +1052.5% |
| Contains more Vitamin B1Vitamin B1 | +230.8% |
| Contains more Vitamin B2Vitamin B2 | +1061.9% |
| Contains more Vitamin B3Vitamin B3 | +1065.1% |
| Contains more Vitamin B5Vitamin B5 | +7244.6% |
| Contains more Vitamin B6Vitamin B6 | +192.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 18.67µg | 778% |
| Vitamin A | 469µg | 5405µg | 548% |
| Vitamin K | 482.9µg | 402% | |
| Iron | 2.71mg | 17.92mg | 190% |
| Vitamin B2 | 0.189mg | 2.196mg | 154% |
| Selenium | 1µg | 67.5µg | 121% |
| Cholesterol | 0mg | 355mg | 118% |
| Vitamin B5 | 0.065mg | 4.774mg | 94% |
| Copper | 0.13mg | 0.634mg | 56% |
| Zinc | 0.53mg | 6.72mg | 56% |
| Vitamin B3 | 0.724mg | 8.435mg | 48% |
| Protein | 2.86g | 26.02g | 46% |
| Vitamin B6 | 0.195mg | 0.57mg | 29% |
| Phosphorus | 49mg | 241mg | 27% |
| Manganese | 0.897mg | 0.3mg | 26% |
| Magnesium | 79mg | 14mg | 15% |
| Vitamin B1 | 0.078mg | 0.258mg | 15% |
| Vitamin E | 2.03mg | 14% | |
| Potassium | 558mg | 150mg | 12% |
| Calcium | 99mg | 10mg | 9% |
| Fiber | 2.2g | 0g | 9% |
| Folate | 194µg | 163µg | 8% |
| Calories | 23kcal | 165kcal | 7% |
| Fats | 0.39g | 4.4g | 6% |
| Saturated fat | 0.063g | 1.41g | 6% |
| Polyunsaturated fat | 0.165g | 1.05g | 6% |
| Vitamin C | 28.1mg | 23.6mg | 5% |
| Choline | 19.3mg | 4% | |
| Monounsaturated fat | 0.01g | 0.63g | 2% |
| Sodium | 79mg | 49mg | 1% |
| Protein per 100 calories | 12g | 16g | N/A |
| Calories per 10 g protein | 80kcal | 63kcal | N/A |
| Weight per 100 calories | 435g | 61g | N/A |
| Unsaturated / Saturated Fat ratio | 2.8 | 1.2 | N/A |
| Net carbs | 1.43g | 3.76g | N/A |
| Carbs | 3.63g | 3.76g | 0% |
| Sugar | 0.42g | N/A | |
| Tryptophan | 0.039mg | 0.366mg | 0% |
| Threonine | 0.122mg | 1.107mg | 0% |
| Isoleucine | 0.147mg | 1.32mg | 0% |
| Leucine | 0.223mg | 2.319mg | 0% |
| Lysine | 0.174mg | 2.007mg | 0% |
| Methionine | 0.053mg | 0.645mg | 0% |
| Phenylalanine | 0.129mg | 1.274mg | 0% |
| Valine | 0.161mg | 1.607mg | 0% |
| Histidine | 0.064mg | 0.708mg | 0% |
| Fructose | 0.15g | 0% | |
| Omega-3 (DHA) | 0g | 0.03g | N/A |
| Omega-3 (DPA) | 0g | 0.04g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
26.02 g
Fats:
4.4 g
Carbs:
3.76 g
Water:
64.32 g
Other:
1.5 g
| Contains more WaterWater | +42.1% |
| Contains more ProteinProtein | +809.8% |
| Contains more FatsFats | +1028.2% |
~equal in
Carbs
~3.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
1.41 g
Monounsaturated fat:
Mono. Fat
0.63 g
Polyunsaturated fat:
Poly. Fat
1.05 g
| Contains less Sat. FatSaturated fat | -95.5% |
| Contains more Mono. FatMonounsaturated fat | +6200% |
| Contains more Poly. FatPolyunsaturated fat | +536.4% |