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  6. Beef Liver raw vs. Flour

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

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What are the main differences between beef Liver raw and flour?

  • Beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, choline, and vitamin B3, yet flour is richer in vitamin B1.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% higher.
  • Flour contains less cholesterol.

We used Beef, variety meats and by-products, liver, raw and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Beef Liver raw vs Flour 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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more PotassiumPotassium +192.5%
Contains more CopperCopper +6674.3%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +258.3%
Contains more SeleniumSelenium +17.1%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +120%
~equal in Iron ~4.64mg

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%
Flour
Flour
1
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +457.7%
Contains more Vitamin B3Vitamin B3 +123.2%
Contains more Vitamin B5Vitamin B5 +1537.7%
Contains more Vitamin B6Vitamin B6 +2361.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +933.3%
Contains more FolateFolate +58.5%
Contains more CholineCholine +3104.8%
Contains more Vitamin B1Vitamin B1 +315.3%

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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +97.1%
Contains more FatsFats +270.4%
Contains more WaterWater +494%
Contains more OtherOther +184.8%
Contains more CarbsCarbs +1861.7%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +450.6%
Contains more Poly. FatPolyunsaturated fat +12.6%
Contains less Sat. FatSaturated fat -87.4%

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 Flour
Lower in Cholesterol ok
Lower in Sodium 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 Beef Liver raw Flour DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.144mg 1068%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.494mg 174%
Vitamin B5 7.173mg 0.438mg 135%
Cholesterol 275mg 0mg 92%
Vitamin B6 1.083mg 0.044mg 80%
Choline 333.3mg 10.4mg 59%
Vitamin B1 0.189mg 0.785mg 50%
Vitamin B3 13.175mg 5.904mg 45%
Phosphorus 387mg 108mg 40%
Zinc 4mg 0.7mg 30%
Folate 290µg 183µg 27%
Carbs 3.89g 76.31g 24%
Protein 20.36g 10.33g 20%
Manganese 0.31mg 0.682mg 16%
Selenium 39.7µg 33.9µg 11%
Calories 135kcal 364kcal 11%
Fiber 0g 2.7g 11%
Potassium 313mg 107mg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Saturated fat 1.233g 0.155g 5%
Fats 3.63g 0.98g 4%
Sodium 69mg 2mg 3%
Iron 4.9mg 4.64mg 3%
Vitamin K 3.1µg 0.3µg 2%
Vitamin E 0.38mg 0.06mg 2%
Calcium 5mg 15mg 1%
Magnesium 18mg 22mg 1%
Vitamin C 1.3mg 0mg 1%
Monounsaturated fat 0.479g 0.087g 1%
Net carbs 3.89g 73.61g N/A
Sugar 0g 0.27g N/A
Trans fat 0.17g N/A
Polyunsaturated fat 0.465g 0.413g 0%
Tryptophan 0.263mg 0.127mg 0%
Threonine 0.869mg 0.281mg 0%
Isoleucine 0.967mg 0.357mg 0%
Leucine 1.91mg 0.71mg 0%
Lysine 1.607mg 0.228mg 0%
Methionine 0.543mg 0.183mg 0%
Phenylalanine 1.084mg 0.52mg 0%
Valine 1.26mg 0.415mg 0%
Histidine 0.629mg 0.23mg 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 Flour
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
46%
Flour
Minerals Daily Need Coverage Score
402%
Beef Liver raw
59%
Flour

Comparison summary

Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 1.078g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 72)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $1)
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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.