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Liver vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between Liver and Wheat

  • The amount of Vitamin B12, Iron, Vitamin B2, Selenium, Copper, Zinc, Vitamin B6, Vitamin B3, and Folate in Liver is higher than in Wheat.
  • Liver covers your daily Vitamin B12 needs 778% more than Wheat.

Specific food types used in this comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Wheat, KAMUT khorasan, cooked.

Infographic

Liver vs Wheat 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
6
:
4
Wheat
Contains more Calcium +11.1%
Contains more Iron +918.2%
Contains more Phosphorus +63.9%
Contains more Zinc +265.2%
Contains more Copper +206.3%
Contains more Selenium +111.6%
Contains more Magnesium +242.9%
Contains less Sodium -83.7%
Contains more Manganese +243.3%
Equal in Calcium - 9
Equal in Potassium - 164
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +11.1%
Contains more Iron +918.2%
Contains more Phosphorus +63.9%
Contains more Zinc +265.2%
Contains more Copper +206.3%
Contains more Selenium +111.6%
Contains more Magnesium +242.9%
Contains less Sodium -83.7%
Contains more Manganese +243.3%
Equal in Calcium - 9
Equal in Potassium - 164

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
9
:
1
Wheat
Contains more Vitamin A +449825%
Contains more Vitamin B1 +171.6%
Contains more Vitamin B2 +7220%
Contains more Vitamin B3 +265.9%
Contains more Vitamin B6 +714.3%
Contains more Folate +1381.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +449825%
Contains more Vitamin B1 +171.6%
Contains more Vitamin B2 +7220%
Contains more Vitamin B3 +265.9%
Contains more Vitamin B6 +714.3%
Contains more Folate +1381.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
:
2
Wheat
Contains more Protein +355.7%
Contains more Fats +430.1%
Contains more Other +120.6%
Contains more Carbs +634%
Equal in Water - 65.18
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +355.7%
Contains more Fats +430.1%
Contains more Other +120.6%
Contains more Carbs +634%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
:
1
Wheat
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +332.1%
Contains less Saturated Fat -94.5%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +332.1%
Contains less Saturated Fat -94.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Wheat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Liver Wheat Opinion
Net carbs 3.76g 23.3g Wheat
Protein 26.02g 5.71g Liver
Fats 4.4g 0.83g Liver
Carbs 3.76g 27.6g Wheat
Calories 165kcal 132kcal Liver
Sugar 3.07g Liver
Fiber 0g 4.3g Wheat
Calcium 10mg 9mg Liver
Iron 17.92mg 1.76mg Liver
Magnesium 14mg 48mg Wheat
Phosphorus 241mg 147mg Liver
Potassium 150mg 164mg Wheat
Sodium 49mg 8mg Wheat
Zinc 6.72mg 1.84mg Liver
Copper 0.634mg 0.207mg Liver
Manganese 0.3mg 1.03mg Wheat
Selenium 67.5µg 31.9µg Liver
Vitamin A 17997IU 4IU Liver
Vitamin A RAE 5405µg Liver
Vitamin E 0.24mg Wheat
Vitamin C 23.6mg Liver
Vitamin B1 0.258mg 0.095mg Liver
Vitamin B2 2.196mg 0.03mg Liver
Vitamin B3 8.435mg 2.305mg Liver
Vitamin B5 4.774mg Liver
Vitamin B6 0.57mg 0.07mg Liver
Folate 163µg 11µg Liver
Vitamin B12 18.67µg 0µg Liver
Tryptophan 0.366mg 0.051mg Liver
Threonine 1.107mg 0.172mg Liver
Isoleucine 1.32mg 0.22mg Liver
Leucine 2.319mg 0.432mg Liver
Lysine 2.007mg 0.161mg Liver
Methionine 0.645mg 0.097mg Liver
Phenylalanine 1.274mg 0.3mg Liver
Valine 1.607mg 0.267mg Liver
Histidine 0.708mg 0.147mg Liver
Cholesterol 355mg 0mg Wheat
Trans Fat 0.002g Liver
Saturated Fat 1.41g 0.077g Wheat
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 0.63g 0.084g Liver
Polyunsaturated fat 1.05g 0.243g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
397%
Liver
9%
Wheat
Minerals Daily Need Coverage Score
161%
Liver
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.333g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 50)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.1)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.