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Beef Liver raw vs. Wheat gluten — In-Depth Nutrition Comparison

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What are the differences between beef Liver raw and wheat gluten?

  • Beef Liver raw is richer than wheat gluten in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, folate, and zinc.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.
  • The amount of cholesterol in wheat gluten is lower.

We used Beef, variety meats and by-products, liver, raw and Vital wheat gluten types in this article.

Infographic

Beef Liver raw vs Wheat gluten infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more PotassiumPotassium +213%
Contains more CopperCopper +5259.9%
Contains more ZincZinc +370.6%
Contains more PhosphorusPhosphorus +48.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +2740%
Contains less SodiumSodium -58%
~equal in Iron ~5.2mg
~equal in Selenium ~39.7µg

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%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%

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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +96.2%
Contains more WaterWater +763.5%
Contains more OtherOther +31%
Contains more ProteinProtein +269.2%
Contains more CarbsCarbs +254.5%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +207.1%
Contains less Sat. FatSaturated fat -77.9%
Contains more Poly. FatPolyunsaturated fat +74.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Liver raw Wheat gluten DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.182mg 1064%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0mg 212%
Vitamin B5 7.173mg 0mg 143%
Protein 20.36g 75.16g 110%
Cholesterol 275mg 0mg 92%
Vitamin B6 1.083mg 0mg 83%
Vitamin B3 13.175mg 0mg 82%
Folate 290µg 0µg 73%
Choline 333.3mg 61%
Zinc 4mg 0.85mg 29%
Phosphorus 387mg 260mg 18%
Vitamin B1 0.189mg 0mg 16%
Calcium 5mg 142mg 14%
Manganese 0.31mg 13%
Calories 135kcal 370kcal 12%
Potassium 313mg 100mg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Saturated fat 1.233g 0.272g 4%
Iron 4.9mg 5.2mg 4%
Vitamin K 3.1µg 0µg 3%
Vitamin E 0.38mg 0mg 3%
Fats 3.63g 1.85g 3%
Carbs 3.89g 13.79g 3%
Polyunsaturated fat 0.465g 0.81g 2%
Sodium 69mg 29mg 2%
Fiber 0g 0.6g 2%
Magnesium 18mg 25mg 2%
Vitamin C 1.3mg 0mg 1%
Monounsaturated fat 0.479g 0.156g 1%
Net carbs 3.89g 13.19g N/A
Selenium 39.7µg 39.7µg 0%
Trans fat 0.17g N/A
Tryptophan 0.263mg 0%
Threonine 0.869mg 0%
Isoleucine 0.967mg 0%
Leucine 1.91mg 0%
Lysine 1.607mg 0%
Methionine 0.543mg 0%
Phenylalanine 1.084mg 0%
Valine 1.26mg 0%
Histidine 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

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

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
855%
Beef Liver raw
0%
Wheat gluten
Minerals Daily Need Coverage Score
402%
Beef Liver raw
68%
Wheat gluten

Comparison summary

Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 0.961g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.