Below is a visualization chart that shows the nutrient density of 3oz. (85g) of various types of foods: Beef Liver, Ground Beef, Salmon, Chicken, Eggs, Spinach, Bell Pepper, Chia Seeds, Black Beans, and Sweet Corn.
Yellow = Gold Medal, the highest in the comparison row
Gray = Silver Medal, the second highest in the row
Orange = Bronze medal, the third highest in the row
Obviously this is a pretty basic comparison, but it’s helpful to visualize just how nutrient-packed liver is. Even in categories where liver isn’t the #1, #2, or #3, it’s still got a significant amount of each nutrient in question, with the exception of Vitamin C.
Basically, to sum up: if you need to take a multivitamin, just eat liver, and you’ll be eating a broad spectrum of the vitamins, minerals, and compounds that are better than the best-capsuled quality you could ever buy.
*For reference: 3oz = about 1.75 large size eggs.
**All amounts are APPROXIMATIONS.
**DeepSeek AI was used to generate the charts, refering to USDA data for approximate nutritional values. I checked a sampling for accuracy, but there may be errors; it’s AI after all.
Note that any of the plant nutrient amounts should realistically be adjusted to achieve an actually accurate comparison, to compensate for plant antinutrients, difficult absorption, and bioavailability/conversion: (a) plants have lots of antinutrients that bind/inhibit other nutrients, (b) plants being plants (fiber-y, and difficult for your small intestine to break down, i.e. without fermentation), you’ll only absorb about 10%, and (c) of that 10%, you’ll likely lose 75-90% more in the conversion process because the nutrients aren’t in bioavailable form and require conversion to be useable.
For example, the classic: you’ll be told carrots have copious amounts of Vitamin A. In fact, they have zero Vitamin A. They have beta-carotene, of which you absorb about 10% of, which, once absorbed, has be to converted to a useable form of Vitamin A, thereby losing another 75-90%. So, ultimately, assuming you’re perfectly healthy, etc., you’ll likely get 1% of actual Vitamin A from your beta-carotene intake.
Also, many people are worried about their intake levels of antioxidants or other compounds, but the fact is that most of those compounds are only important to neutralize the anti-nutrients of plants. Vitamin C, for example, is almost exclusively used by the body to neutralize inflammatory plant compounds – carnivores (including humans who adopt the carnivore diet) require almost no vitamin C (never get scurvy despite have minimal Vitamin C intake).
Feel free to download the Excel and take a closer look:
