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  6. Liver vs. Wheat Bread

Liver vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between liver and wheat Bread?

  • Liver is richer in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, and zinc, yet wheat Bread is richer in manganese.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Wheat Bread contains less cholesterol.
  • Liver has a lower glycemic index than wheat Bread.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Bread, wheat, toasted types in this comparison.

Infographic

Liver vs Wheat Bread 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.
Liver
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more IronIron +338.1%
Contains more CopperCopper +220.2%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +28.2%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +102.1%
Contains more MagnesiumMagnesium +321.4%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +48.7%
Contains more ManganeseManganese +359%

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.
Liver
Liver
8
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +11700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +474.9%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B5Vitamin B5 +946.9%
Contains more Vitamin B6Vitamin B6 +272.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +89.5%
Contains more Vitamin B1Vitamin B1 +70.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Wheat Bread DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 4.09mg 173%
Vitamin B2 2.196mg 0.382mg 140%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.456mg 86%
Selenium 67.5µg 33.4µg 62%
Zinc 6.72mg 1.47mg 48%
Copper 0.634mg 0.198mg 48%
Manganese 0.3mg 1.377mg 47%
Vitamin B6 0.57mg 0.153mg 32%
Vitamin C 23.6mg 0.2mg 26%
Protein 26.02g 12.96g 26%
Sodium 49mg 601mg 24%
Fiber 0g 4.7g 19%
Folate 163µg 86µg 19%
Carbs 3.76g 55.77g 17%
Calcium 10mg 165mg 16%
Vitamin B1 0.258mg 0.439mg 15%
Vitamin B3 8.435mg 6.25mg 14%
Magnesium 14mg 59mg 11%
Phosphorus 241mg 188mg 8%
Calories 165kcal 313kcal 7%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Polyunsaturated fat 1.05g 1.72g 4%
Vitamin E 0.24mg 2%
Potassium 150mg 223mg 2%
Saturated fat 1.41g 0.989g 2%
Monounsaturated fat 0.63g 1.019g 1%
Fats 4.4g 4.27g 0%
Net carbs 3.76g 51.07g N/A
Sugar 6.42g N/A
Tryptophan 0.366mg 0.092mg 0%
Threonine 1.107mg 0.299mg 0%
Isoleucine 1.32mg 0.258mg 0%
Leucine 2.319mg 0.461mg 0%
Lysine 2.007mg 0.215mg 0%
Methionine 0.645mg 0.105mg 0%
Phenylalanine 1.274mg 0.315mg 0%
Valine 1.607mg 0.31mg 0%
Histidine 0.708mg 0.15mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +100.8%
Contains more WaterWater +165.5%
Contains more CarbsCarbs +1383.2%
Contains more OtherOther +84.7%
~equal in Fats ~4.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
0
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -29.9%
Contains more Mono. FatMonounsaturated fat +61.7%
Contains more Poly. FatPolyunsaturated fat +63.8%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.