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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 RAE, 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.

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.
Contains more Iron +338.1%
Contains more Phosphorus +28.2%
Contains less Sodium -91.8%
Contains more Zinc +357.1%
Contains more Copper +220.2%
Contains more Selenium +102.1%
Contains more Calcium +1550%
Contains more Magnesium +321.4%
Contains more Potassium +48.7%
Contains more Manganese +359%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Iron +338.1%
Contains more Phosphorus +28.2%
Contains less Sodium -91.8%
Contains more Zinc +357.1%
Contains more Copper +220.2%
Contains more Selenium +102.1%
Contains more Calcium +1550%
Contains more Magnesium +321.4%
Contains more Potassium +48.7%
Contains more Manganese +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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin C +11700%
Contains more Vitamin B2 +474.9%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +946.9%
Contains more Vitamin B6 +272.5%
Contains more Folate +89.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +70.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin C +11700%
Contains more Vitamin B2 +474.9%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +946.9%
Contains more Vitamin B6 +272.5%
Contains more Folate +89.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +70.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +100.8%
Contains more Water +165.5%
Contains more Carbs +1383.2%
Contains more Other +84.7%
Equal in Fats - 4.27
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 Protein +100.8%
Contains more Water +165.5%
Contains more Carbs +1383.2%
Contains more Other +84.7%
Equal in Fats - 4.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.9%
Contains more Monounsaturated Fat +61.7%
Contains more Polyunsaturated fat +63.8%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -29.9%
Contains more Monounsaturated Fat +61.7%
Contains more Polyunsaturated fat +63.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Wheat Bread Opinion
Net carbs 3.76g 51.07g Wheat Bread
Protein 26.02g 12.96g Liver
Fats 4.4g 4.27g Liver
Carbs 3.76g 55.77g Wheat Bread
Calories 165kcal 313kcal Wheat Bread
Sugar 6.42g Liver
Fiber 0g 4.7g Wheat Bread
Calcium 10mg 165mg Wheat Bread
Iron 17.92mg 4.09mg Liver
Magnesium 14mg 59mg Wheat Bread
Phosphorus 241mg 188mg Liver
Potassium 150mg 223mg Wheat Bread
Sodium 49mg 601mg Liver
Zinc 6.72mg 1.47mg Liver
Copper 0.634mg 0.198mg Liver
Manganese 0.3mg 1.377mg Wheat Bread
Selenium 67.5µg 33.4µg Liver
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin E 0.24mg Wheat Bread
Vitamin C 23.6mg 0.2mg Liver
Vitamin B1 0.258mg 0.439mg Wheat Bread
Vitamin B2 2.196mg 0.382mg Liver
Vitamin B3 8.435mg 6.25mg Liver
Vitamin B5 4.774mg 0.456mg Liver
Vitamin B6 0.57mg 0.153mg Liver
Folate 163µg 86µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.366mg 0.092mg Liver
Threonine 1.107mg 0.299mg Liver
Isoleucine 1.32mg 0.258mg Liver
Leucine 2.319mg 0.461mg Liver
Lysine 2.007mg 0.215mg Liver
Methionine 0.645mg 0.105mg Liver
Phenylalanine 1.274mg 0.315mg Liver
Valine 1.607mg 0.31mg Liver
Histidine 0.708mg 0.15mg Liver
Cholesterol 355mg 0mg Wheat Bread
Saturated Fat 1.41g 0.989g Wheat Bread
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 1.019g Wheat Bread
Polyunsaturated fat 1.05g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

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

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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
397%
Liver
38%
Wheat Bread
Minerals Daily Need Coverage Score
161%
Liver
89%
Wheat Bread

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.421g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 552mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.