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Wheat vs. Liver — In-Depth Nutrition Comparison

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Significant differences between Wheat and Liver

  • 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 Wheat, KAMUT khorasan, cooked and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Wheat vs Liver 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.
Wheat
4
:
6
Liver
Contains more Magnesium +242.9%
Contains less Sodium -83.7%
Contains more Manganese +243.3%
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%
Equal in Potassium - 150
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Magnesium +242.9%
Contains less Sodium -83.7%
Contains more Manganese +243.3%
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%
Equal in Potassium - 150

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.
Wheat
1
:
9
Liver
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 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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%
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
Wheat
2
:
3
Liver
Contains more Carbs +634%
Contains more Protein +355.7%
Contains more Fats +430.1%
Contains more Other +120.6%
Equal in Water - 64.32
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Carbs +634%
Contains more Protein +355.7%
Contains more Fats +430.1%
Contains more Other +120.6%
Equal in Water - 64.32

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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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
9%
Wheat
397%
Liver
Minerals Daily Need Coverage Score
61%
Wheat
161%
Liver

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.