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  6. Liverwurst vs. Wild rice raw

Liverwurst vs. Wild rice raw — In-Depth Nutrition Comparison

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How are liverwurst and wild rice raw different?

  • Liverwurst is higher in vitamin B12, vitamin A, selenium, iron, vitamin B2, and vitamin B5; however, wild rice raw is richer in manganese and magnesium.
  • Daily need coverage for vitamin B12 for liverwurst is 561% higher.
  • Liverwurst has a lower glycemic index (28) than wild rice raw (57).

Liverwurst spread and Wild rice, raw are the varieties used in this article.

Infographic

Liverwurst vs Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more IronIron +351.5%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +1375%
Contains more PotassiumPotassium +151.2%
Contains more CopperCopper +118.3%
Contains more ZincZinc +159.1%
Contains more PhosphorusPhosphorus +88.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +757.4%
~equal in Calcium ~21mg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +409000%
Contains more Vitamin B1Vitamin B1 +136.5%
Contains more Vitamin B2Vitamin B2 +293.1%
Contains more Vitamin B5Vitamin B5 +174.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +56.6%
Contains more Vitamin B6Vitamin B6 +105.8%
Contains more FolateFolate +216.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liverwurst Wild rice raw DV% diff.
Vitamin B12 13.46µg 0µg 561%
Vitamin A 4091µg 1µg 454%
Selenium 58µg 2.8µg 100%
Iron 8.85mg 1.96mg 86%
Vitamin B2 1.03mg 0.262mg 59%
Manganese 0.155mg 1.329mg 51%
Saturated fat 9.925g 0.156g 44%
Cholesterol 118mg 0mg 39%
Magnesium 12mg 177mg 39%
Vitamin B5 2.95mg 1.074mg 38%
Fats 25.45g 1.08g 37%
Zinc 2.3mg 5.96mg 33%
Copper 0.24mg 0.524mg 32%
Monounsaturated fat 12.286g 0.159g 30%
Sodium 700mg 7mg 30%
Phosphorus 230mg 433mg 29%
Carbs 5.89g 74.9g 23%
Folate 30µg 95µg 16%
Vitamin B6 0.19mg 0.391mg 15%
Vitamin B3 4.3mg 6.733mg 15%
Fiber 2.5g 6.2g 15%
Vitamin B1 0.272mg 0.115mg 13%
Polyunsaturated fat 2.427g 0.676g 12%
Potassium 170mg 427mg 8%
Choline 35mg 6%
Protein 12.38g 14.73g 5%
Vitamin E 0.82mg 5%
Vitamin C 3.5mg 0mg 4%
Calories 305kcal 357kcal 3%
Vitamin K 1.9µg 2%
Net carbs 3.39g 68.7g N/A
Calcium 22mg 21mg 0%
Sugar 1.65g 2.5g N/A
Tryptophan 0.151mg 0.179mg 0%
Threonine 0.671mg 0.469mg 0%
Isoleucine 0.653mg 0.618mg 0%
Leucine 1.139mg 1.018mg 0%
Lysine 1.155mg 0.629mg 0%
Methionine 0.285mg 0.438mg 0%
Phenylalanine 0.617mg 0.721mg 0%
Valine 0.857mg 0.858mg 0%
Histidine 0.448mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +2256.5%
Contains more WaterWater +589.8%
Contains more OtherOther +79.7%
Contains more ProteinProtein +19%
Contains more CarbsCarbs +1171.6%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +7627%
Contains more Poly. FatPolyunsaturated fat +259%
Contains less Sat. FatSaturated fat -98.4%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.