Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Liver vs. Cornmeal — In-Depth Nutrition Comparison

Compare

Summary of differences between liver and cornmeal

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B6 in liver is higher than in cornmeal.
  • Liver covers your daily need for vitamin B12, 778% more than cornmeal.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of cornmeal is 68.

These are the specific foods used in this comparison Pork, fresh, variety meats and by-products, liver, cooked, braised and Cornmeal, degermed, enriched, yellow.

Infographic

Liver vs Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +233.3%
Contains more IronIron +311%
Contains more CopperCopper +734.2%
Contains more ZincZinc +918.2%
Contains more PhosphorusPhosphorus +143.4%
Contains more ManganeseManganese +72.4%
Contains more SeleniumSelenium +542.9%
Contains more MagnesiumMagnesium +128.6%
Contains less SodiumSodium -85.7%
~equal in Potassium ~142mg

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
7
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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +49036.4%
Contains more Vitamin B2Vitamin B2 +474.9%
Contains more Vitamin B3Vitamin B3 +69.8%
Contains more Vitamin B5Vitamin B5 +1889.2%
Contains more Vitamin B6Vitamin B6 +213.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +113.6%
Contains more FolateFolate +28.2%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +266%
Contains more FatsFats +151.4%
Contains more WaterWater +475.3%
Contains more OtherOther +194.1%
Contains more CarbsCarbs +2013%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +61.5%
Contains more Poly. FatPolyunsaturated fat +26.8%
Contains less Sat. FatSaturated fat -84.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Cornmeal DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 11µg 599%
Iron 17.92mg 4.36mg 170%
Vitamin B2 2.196mg 0.382mg 140%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 10.5µg 104%
Vitamin B5 4.774mg 0.24mg 91%
Copper 0.634mg 0.076mg 62%
Zinc 6.72mg 0.66mg 55%
Protein 26.02g 7.11g 38%
Vitamin B6 0.57mg 0.182mg 30%
Starch 73.3g 30%
Vitamin C 23.6mg 0mg 26%
Carbs 3.76g 79.45g 25%
Vitamin B1 0.258mg 0.551mg 24%
Vitamin B3 8.435mg 4.968mg 22%
Phosphorus 241mg 99mg 20%
Fiber 0g 3.9g 16%
Folate 163µg 209µg 12%
Calories 165kcal 370kcal 10%
Manganese 0.3mg 0.174mg 5%
Saturated fat 1.41g 0.22g 5%
Fats 4.4g 1.75g 4%
Magnesium 14mg 32mg 4%
Sodium 49mg 7mg 2%
Choline 8.6mg 2%
Vitamin E 0.12mg 1%
Monounsaturated fat 0.63g 0.39g 1%
Polyunsaturated fat 1.05g 0.828g 1%
Calcium 10mg 3mg 1%
Net carbs 3.76g 75.55g N/A
Potassium 150mg 142mg 0%
Sugar 1.61g N/A
Tryptophan 0.366mg 0.038mg 0%
Threonine 1.107mg 0.172mg 0%
Isoleucine 1.32mg 0.242mg 0%
Leucine 2.319mg 1.006mg 0%
Lysine 2.007mg 0.105mg 0%
Methionine 0.645mg 0.162mg 0%
Phenylalanine 1.274mg 0.366mg 0%
Valine 1.607mg 0.337mg 0%
Histidine 0.708mg 0.172mg 0%
Fructose 0.17g 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 Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
42%
Cornmeal
Minerals Daily Need Coverage Score
161%
Liver
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 68)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.1)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 1.19g)
Which food is richer in vitamins?
?
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.