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  6. Liver vs. Graham cracker

Liver vs. Graham cracker — In-Depth Nutrition Comparison

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The main differences between liver and graham cracker

  • Graham cracker contains less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B6 than liver.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Graham cracker has a higher glycemic index than liver.

Food types used in this article are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Liver vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more IronIron +374.1%
Contains more CopperCopper +272.9%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +30.3%
Contains less SodiumSodium -89.3%
Contains more SeleniumSelenium +971.4%
Contains more MagnesiumMagnesium +185.7%
Contains more CalciumCalcium +670%
Contains more PotassiumPotassium +13.3%
Contains more ManganeseManganese +239.7%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +592.7%
Contains more Vitamin B3Vitamin B3 +90%
Contains more Vitamin B5Vitamin B5 +1036.7%
Contains more Vitamin B6Vitamin B6 +265.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +79.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.265mg

All nutrients comparison - raw data values

Nutrient Liver Graham cracker DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 3.78mg 177%
Vitamin B2 2.196mg 0.317mg 145%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 6.3µg 111%
Vitamin B5 4.774mg 0.42mg 87%
Zinc 6.72mg 0.96mg 52%
Copper 0.634mg 0.17mg 52%
Protein 26.02g 6.69g 39%
Vitamin B6 0.57mg 0.156mg 32%
Manganese 0.3mg 1.019mg 31%
Polyunsaturated fat 1.05g 5.388g 29%
Vitamin C 23.6mg 0mg 26%
Carbs 3.76g 77.66g 25%
Vitamin B3 8.435mg 4.439mg 25%
Starch 46.56g 19%
Folate 163µg 91µg 18%
Sodium 49mg 459mg 18%
Fiber 0g 3.4g 14%
Calories 165kcal 430kcal 13%
Vitamin K 14.3µg 12%
Vitamin E 1.51mg 10%
Fats 4.4g 10.6g 10%
Phosphorus 241mg 185mg 8%
Calcium 10mg 77mg 7%
Magnesium 14mg 40mg 6%
Monounsaturated fat 0.63g 2.509g 5%
Fructose 0.99g 1%
Potassium 150mg 170mg 1%
Choline 5.9mg 1%
Saturated fat 1.41g 1.633g 1%
Vitamin B1 0.258mg 0.265mg 1%
Net carbs 3.76g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0.04g 0g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
2
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% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +288.9%
Contains more WaterWater +1797.3%
Contains more FatsFats +140.9%
Contains more CarbsCarbs +1965.4%
Contains more OtherOther +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -13.7%
Contains more Mono. FatMonounsaturated fat +298.3%
Contains more Poly. FatPolyunsaturated fat +413.1%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.