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  6. Liverwurst vs. Spinach raw

Liverwurst vs. Spinach raw — In-Depth Nutrition Comparison

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How are liverwurst and spinach raw different?

  • Liverwurst is richer in vitamin B12, selenium, vitamin A, iron, vitamin B2, and vitamin B5, while spinach raw is higher in folate and manganese.
  • Liverwurst covers your daily need for vitamin B12, 561% more than spinach raw.

Liverwurst spread and Spinach, raw types were used in this article.

Infographic

Liverwurst vs Spinach raw 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more IronIron +226.6%
Contains more CopperCopper +84.6%
Contains more ZincZinc +334%
Contains more PhosphorusPhosphorus +369.4%
Contains more SeleniumSelenium +5700%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +228.2%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +478.7%

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin AVitamin A +772.3%
Contains more Vitamin B1Vitamin B1 +248.7%
Contains more Vitamin B2Vitamin B2 +445%
Contains more Vitamin B3Vitamin B3 +493.9%
Contains more Vitamin B5Vitamin B5 +4438.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +702.9%
Contains more FolateFolate +546.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.195mg

All nutrients comparison - raw data values

Nutrient Liverwurst Spinach raw DV% diff.
Vitamin B12 13.46µg 0µg 561%
Vitamin K 482.9µg 402%
Vitamin A 4091µg 469µg 402%
Selenium 58µg 1µg 104%
Iron 8.85mg 2.71mg 77%
Vitamin B2 1.03mg 0.189mg 65%
Vitamin B5 2.95mg 0.065mg 58%
Saturated fat 9.925g 0.063g 45%
Folate 30µg 194µg 41%
Cholesterol 118mg 0mg 39%
Fats 25.45g 0.39g 39%
Manganese 0.155mg 0.897mg 32%
Monounsaturated fat 12.286g 0.01g 31%
Vitamin C 3.5mg 28.1mg 27%
Sodium 700mg 79mg 27%
Phosphorus 230mg 49mg 26%
Vitamin B3 4.3mg 0.724mg 22%
Protein 12.38g 2.86g 19%
Zinc 2.3mg 0.53mg 16%
Magnesium 12mg 79mg 16%
Vitamin B1 0.272mg 0.078mg 16%
Polyunsaturated fat 2.427g 0.165g 15%
Calories 305kcal 23kcal 14%
Vitamin E 2.03mg 14%
Copper 0.24mg 0.13mg 12%
Potassium 170mg 558mg 11%
Calcium 22mg 99mg 8%
Choline 19.3mg 4%
Fiber 2.5g 2.2g 1%
Carbs 5.89g 3.63g 1%
Net carbs 3.39g 1.43g N/A
Sugar 1.65g 0.42g N/A
Vitamin B6 0.19mg 0.195mg 0%
Tryptophan 0.151mg 0.039mg 0%
Threonine 0.671mg 0.122mg 0%
Isoleucine 0.653mg 0.147mg 0%
Leucine 1.139mg 0.223mg 0%
Lysine 1.155mg 0.174mg 0%
Methionine 0.285mg 0.053mg 0%
Phenylalanine 0.617mg 0.129mg 0%
Valine 0.857mg 0.161mg 0%
Histidine 0.448mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +332.9%
Contains more FatsFats +6425.6%
Contains more CarbsCarbs +62.3%
Contains more OtherOther +59.9%
Contains more WaterWater +70.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +122760%
Contains more Poly. FatPolyunsaturated fat +1370.9%
Contains less Sat. FatSaturated fat -99.4%

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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.