Living in the diaspora, I’ve noticed that liver is often seen as pet food—many don’t realize it’s incredibly nutritious for us, too! In my culture, liver isn’t just an afterthought; it’s a valued part of the diet, with options ranging from chicken and beef to goat liver.
Yet here in the Western world, so much of this nutrient-rich food is overlooked or wasted simply because people don’t know how beneficial it can be. If you’re here, I don’t think you’re among these people. You’re here to know the differences between both liver types regarding…well...everything! 😋
In this article, I will discuss nose-to-tail eating traditions in Africa and give a detailed nutritional value breakdown. Liver deserves a place on our plates, not just in pet bowls!
What Are the African Origins of Beef and Chicken Livers?
Beef and chicken livers may be eaten by people all over the world, but their deep roots trace back to mother Africa.
Did you know that Africans know how to make the most use of pretty much everything, including food? Because of that nose-to-tail eating tradition, where no part of the animal is wasted, eating animal beef and chicken livers became a thing.
It’s not just muscle meat in Africa, it’s organ meat as well. In many parts of West and Central Africa, cattle are raised for meat, and the liver is prized for its nutritional content for good reason, it’s one of the most nutrient-dense foods.
Look At Some Examples
Take the Fulani and Maasai tribes, for example. These nomadic cattle-herding communities use beef liver as a key source of essential nutrients. Among the Maasai, raw chicken livers are sometimes eaten, symbolizing strength and vitality.
Note: It’s not a good idea to eat raw livers (or any type of food, really). Cooking eliminates tons of bacteria from animal products, especially raw liver. It’s not just the taste, it’s also about health.
As for chicken, it has also been raised for food for millennia in Africa, and its liver has been used in many traditional dishes. In countries like Nigeria, chicken liver is often cooked in stews or grilled as street food, while in North African countries, it is used to make rich, spiced dishes.
In Morocco and Tunisia, chicken liver is a common ingredient in tagines and pâtés, often spiced with cumin, coriander, and cinnamon.
Related: New To Organ Meat? Here's 10 Health Benefits Of Chicken Hearts
Beef Liver vs Chicken Liver: A Rich Comparison
To keep things organized, I have split the comparison into six primary categories.
1. Flavor and Texture
Beef Liver
The taste of beef liver is more obvious than chicken. It has a stronger, more robust flavor, often described as more "mineral" or "earthy." The texture is denser and slightly coarser compared to chicken liver, making it heartier but sometimes less appealing to those sensitive to strong tastes.
Chicken Liver
On the other hand, chicken liver has a milder taste, often sweeter and less intense than beef liver. It also has a softer, smoother texture, which some people find more palatable and easier to cook evenly.
2. Nutritional Content
Beef Liver
Let me say this to get it out of the way: both livers are nutrient-dense and both will enhance your body’s energy production and brain function. However, they differ in specific amounts of key nutrients.
Beef liver is higher in calories (about 191 calories per 100g) and contains more high-quality protein (about 29.1g of protein per 100g). That’s a good chunk of your required daily value.
It’s exceptionally rich in vitamin A and vitamin B12, contributing to better eye health, immune function, and red blood cell production.
Beef liver also has more copper and zinc, which are crucial for the nervous system, immune system, and antioxidant defense.
Lastly, it contains more iron (especially heme iron), which is highly bioavailable, making it a great choice for those struggling with iron deficiency.
Chicken Liver
Chicken liver is slightly lower in calories (around 167 calories per 100g) than beef liver. It also has a lower protein content (about 24.5g per 100g).
It’s still rich in vitamin A but with lower levels compared to beef liver. Additionally, chicken liver provides a good amount of folate (vitamin B9), essential for DNA synthesis and cell growth, making it important for pregnant women.
As for iron, while it has a lower overall iron content than beef liver, it still offers a significant amount (about 11.6 mg per 100g).
3. Fat Content
Beef Liver
Beef liver contains about 5.26 grams of fat per 100 grams, with a slightly higher amount of saturated fat compared to chicken liver.
Chicken Liver
It’s generally lower in fat (about 6.51 grams per 100 grams), making it a lighter option.
4. Culinary Uses
Beef Liver
It’s often cooked as steaks, grilled, or sautéed. It’s popular in dishes like liver pâté or liver and onions.
Chicken Liver
Chicken liver is also common in pâtés; however, it’s used in terrines or stir-fried dishes as well. It can be grilled or used in stews and is a popular ingredient in dishes like chicken liver mousse or skewered street food.
5. Cost and Availability
Beef Liver
Beef liver tends to be slightly more expensive than chicken liver due to its larger size and often less frequent use in everyday cooking.
Chicken Liver
Chicken liver is a hidden gem. It’s often more affordable and widely available in grocery stores, making it a convenient choice for many households.
6. Health Considerations
Beef Liver
Due to its high vitamin A content, overconsumption can potentially lead to vitamin A toxicity, especially in people with compromised liver function. It's also more likely to have higher cholesterol content, which may be a concern for some individuals.
Chicken Liver
Chicken liver is lower in cholesterol compared to beef liver, and its milder flavor can make it a better option for everyday use.
Summary Chart of Beef Liver vs Chicken Liver
|
Comparison Point |
Beef Liver |
Chicken Liver |
|
Flavor |
Strong, robust, mineral/earthy |
Milder, sweeter |
|
Texture |
Denser, slightly coarser |
Softer, smoother |
|
Calories (per 100g) |
Approximately 191 calories |
Approximately 167 calories |
|
Protein (per 100g) |
About 29.1g |
About 24.5g |
|
Vitamin A |
31,700 IU |
13,300 IU |
|
Vitamin B 12 |
Extremely rich (900% RDI) |
Good source (18.8 µg per 4 oz) |
|
Copper |
14.3 mg |
0.496 mg |
|
Zinc |
5.3 mg |
3.98 mg |
|
Iron (per 100g) |
6.54 mg |
11.6 mg |
|
Folate (Vitamin B9) |
Lower content |
High content |
|
Fat (per 100g) |
About 5.26g |
About 6.51g |
|
Saturated Fat |
Slightly higher than chicken liver |
Lower than beef liver |
|
Calcium |
6 mg |
11 mg |
|
Potassium |
352 mg |
263 mg |
|
Selenium |
36.1 µg |
82.4 µg |
|
Culinary Uses |
Steaks, grilled, sautéed, liver pâté |
Pâtés, terrines, stir-fries, stews |
|
Cost |
Slightly more expensive |
More affordable and widely available |
|
Health Considerations |
Risk of vitamin A toxicity; higher cholesterol |
Lower cholesterol; milder flavor |
Who Should Not Eat Liver?
Liver, while highly nutritious, isn’t suitable for everyone. People with certain conditions, such as gout or kidney disease, should avoid liver due to its high purine content, which can aggravate these issues.
Additionally, because liver is rich in vitamin A, it may not be suitable for pregnant women or people on medications that already provide high doses of vitamin A, as too much can lead to toxicity.
People with high cholesterol might also want to limit how much liver they eat, as it’s naturally high in cholesterol. As with any food, it’s always best to consult a healthcare provider if you have health concerns.
Conclusion
In conclusion, both beef liver and chicken liver pack impressive nutrient profiles, each with unique benefits. Beef liver stands out for its higher iron and vitamin B12 content, making it a powerhouse for energy and red blood cell production. On the other hand, chicken liver shines in its lower calorie and fat profile, plus it’s rich in selenium and folate, which support immune health and cell repair.
Ultimately, the choice between beef and chicken liver comes down to your nutritional needs and taste preference. Whichever you choose, incorporating liver into your diet is an excellent way to boost your health with natural, nutrient-dense foods!
Also Read: 6 Good Things About The Health Benefits Of Chicken Skin