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  6. Beef Liver raw vs. Spelt

Beef Liver raw vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between beef Liver raw and spelt

  • Beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, folate, and selenium; however, spelt is higher in manganese.
  • Beef Liver raw covers your daily vitamin B12 needs 2471% more than spelt.

Food varieties used in this article are Beef, variety meats, and by-products, liver, raw and Spelt, uncooked.

Infographic

Beef Liver raw vs Spelt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Spelt
Spelt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CopperCopper +1809%
Contains more ZincZinc +22%
Contains more SeleniumSelenium +239.3%
Contains more MagnesiumMagnesium +655.6%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +24%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +862.3%
~equal in Iron ~4.44mg
~equal in Phosphorus ~401mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Spelt
Spelt
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2338.1%
Contains more Vitamin B3Vitamin B3 +92.5%
Contains more Vitamin B5Vitamin B5 +571.6%
Contains more Vitamin B6Vitamin B6 +370.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +544.4%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +107.9%
Contains more Vitamin B1Vitamin B1 +92.6%
Contains more Vitamin KVitamin K +16.1%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Spelt DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.511mg 1027%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.113mg 203%
Vitamin B5 7.173mg 1.068mg 122%
Manganese 0.31mg 2.983mg 116%
Cholesterol 275mg 0mg 92%
Vitamin B6 1.083mg 0.23mg 66%
Folate 290µg 45µg 61%
Choline 333.3mg 61%
Selenium 39.7µg 11.7µg 51%
Fiber 0g 10.7g 43%
Vitamin B3 13.175mg 6.843mg 40%
Magnesium 18mg 136mg 28%
Carbs 3.89g 70.19g 22%
Starch 53.92g 22%
Vitamin B1 0.189mg 0.364mg 15%
Protein 20.36g 14.57g 12%
Calories 135kcal 338kcal 10%
Zinc 4mg 3.28mg 7%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Iron 4.9mg 4.44mg 6%
Polyunsaturated fat 0.465g 1.258g 5%
Saturated fat 1.233g 0.406g 4%
Sodium 69mg 8mg 3%
Vitamin E 0.38mg 0.79mg 3%
Fats 3.63g 2.43g 2%
Potassium 313mg 388mg 2%
Phosphorus 387mg 401mg 2%
Calcium 5mg 27mg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 3.89g 59.49g N/A
Sugar 0g 6.82g N/A
Vitamin K 3.1µg 3.6µg 0%
Trans fat 0.17g N/A
Monounsaturated fat 0.479g 0.445g 0%
Tryptophan 0.263mg 0.132mg 0%
Threonine 0.869mg 0.443mg 0%
Isoleucine 0.967mg 0.552mg 0%
Leucine 1.91mg 1.07mg 0%
Lysine 1.607mg 0.409mg 0%
Methionine 0.543mg 0.258mg 0%
Phenylalanine 1.084mg 0.737mg 0%
Valine 1.26mg 0.681mg 0%
Histidine 0.629mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.007g 0.065g N/A
Omega-6 - Gamma-linoleic acid 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +39.7%
Contains more FatsFats +49.4%
Contains more WaterWater +542.6%
Contains more CarbsCarbs +1704.4%
Contains more OtherOther +36.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -67.1%
Contains more Poly. FatPolyunsaturated fat +170.5%
~equal in Monounsaturated fat ~0.445g

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.