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Liver vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between liver and buckwheat

  • Liver is higher than buckwheat in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Buckwheat has less cholesterol.
  • Liver has a lower glycemic index (0) than buckwheat (51).

The food types used in this comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Buckwheat groats, roasted, cooked.

Infographic

Liver vs Buckwheat 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
7
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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +70.5%
Contains more IronIron +2140%
Contains more CopperCopper +334.2%
Contains more ZincZinc +1001.6%
Contains more PhosphorusPhosphorus +244.3%
Contains more SeleniumSelenium +2968.2%
Contains more MagnesiumMagnesium +264.3%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +34.3%

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
9
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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +545%
Contains more Vitamin B2Vitamin B2 +5530.8%
Contains more Vitamin B3Vitamin B3 +797.3%
Contains more Vitamin B5Vitamin B5 +1229.8%
Contains more Vitamin B6Vitamin B6 +640.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1064.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +669.8%
Contains more FatsFats +609.7%
Contains more OtherOther +248.8%
Contains more CarbsCarbs +430.3%
Contains more WaterWater +17.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +235.1%
Contains more Poly. FatPolyunsaturated fat +458.5%
Contains less Sat. FatSaturated fat -90.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Buckwheat DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 0.8mg 214%
Vitamin B2 2.196mg 0.039mg 166%
Selenium 67.5µg 2.2µg 119%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.359mg 88%
Zinc 6.72mg 0.61mg 56%
Copper 0.634mg 0.146mg 54%
Vitamin B3 8.435mg 0.94mg 47%
Protein 26.02g 3.38g 45%
Vitamin B6 0.57mg 0.077mg 38%
Folate 163µg 14µg 37%
Vitamin C 23.6mg 0mg 26%
Phosphorus 241mg 70mg 24%
Vitamin B1 0.258mg 0.04mg 18%
Fiber 0g 2.7g 11%
Magnesium 14mg 51mg 9%
Saturated fat 1.41g 0.134g 6%
Polyunsaturated fat 1.05g 0.188g 6%
Fats 4.4g 0.62g 6%
Carbs 3.76g 19.94g 5%
Choline 20.1mg 4%
Calories 165kcal 92kcal 4%
Manganese 0.3mg 0.403mg 4%
Sodium 49mg 4mg 2%
Vitamin K 1.9µg 2%
Potassium 150mg 88mg 2%
Vitamin E 0.09mg 1%
Monounsaturated fat 0.63g 0.188g 1%
Net carbs 3.76g 17.24g N/A
Calcium 10mg 7mg 0%
Sugar 0.9g N/A
Tryptophan 0.366mg 0.049mg 0%
Threonine 1.107mg 0.129mg 0%
Isoleucine 1.32mg 0.127mg 0%
Leucine 2.319mg 0.212mg 0%
Lysine 2.007mg 0.172mg 0%
Methionine 0.645mg 0.044mg 0%
Phenylalanine 1.274mg 0.133mg 0%
Valine 1.607mg 0.173mg 0%
Histidine 0.708mg 0.079mg 0%
Fructose 0.1g 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
422%
Liver
8%
Buckwheat
Minerals Daily Need Coverage Score
161%
Liver
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 51)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.1)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 1.276g)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.