Beef Liver
26.3gprotein / 100g175 cal · 4.9g fat · $ · Quality 0.9
Soybeans (mature, cooked)
18.2gprotein / 100g173 cal · 9.0g fat · $ · Quality 0.85
This isn't close. Beef Liver packs 26.3g of protein per 100g against Soybeans (mature, cooked)'s 18.2g — a 8.1g gap driven mostly by how concentrated or diluted each food naturally is.
On protein quality specifically, Beef Liver scores higher — lit_estimate, complete animal protein — compared to Soybeans (mature, cooked), which is DIAAS-adjusted, complete plant protein.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
If you're eating plant-based, this comparison is moot — Soybeans (mature, cooked) fits, Beef Liver doesn't.
Beef Liver's typical serving also delivers more leucine (2050mg vs Soybeans (mature, cooked)'s 1400mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
The real deciding factor is dietary fit, not macros: choose Soybeans (mature, cooked) if you need it to be plant-based, choose Beef Liver otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Beef Liver | Soybeans (mature, cooked) |
|---|---|---|
| Protein | 26.3g | 18.2g |
| Calories | 175 | 173 |
| Fat | 4.9g | 9.0g |
| Carbs | 3.9g | 8.4g |
| Fiber | 0.0g | 6.0g |
| Quality score | 0.9 | 0.85 |
| Relative cost | $ | $ |
| Prep time | 10 min | 90 min |
Frequently asked
Which has more protein, beef liver or soybeans (mature, cooked)?
Beef Liver has 26.3g of protein per 100g compared to Soybeans (mature, cooked)'s 18.2g.
Which is lower in calories?
Soybeans (mature, cooked) is lower in calories per 100g, at 173 vs the other's 175.