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Liver vs. Pretzel — In-Depth Nutrition Comparison

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How are liver and pretzel different?

  • Liver is higher than pretzel in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, and zinc.
  • Liver covers your daily need for vitamin B12, 778% more than pretzel.
  • Pretzel is lower in cholesterol.
  • Pretzel has a higher glycemic index (83) than liver (0).

Pork, fresh, variety meats and by-products, liver, cooked, braised and Snacks, pretzels, hard, plain, salted types were used in this article.

Infographic

Liver vs Pretzel infographic
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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
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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more IronIron +291.3%
Contains more CopperCopper +306.4%
Contains more ZincZinc +546.2%
Contains more PhosphorusPhosphorus +88.3%
Contains less SodiumSodium -96%
Contains more SeleniumSelenium +1434.1%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +48.7%
Contains more ManganeseManganese +238.3%

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
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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin CVitamin C +1023.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +561.4%
Contains more Vitamin B3Vitamin B3 +60.1%
Contains more Vitamin B5Vitamin B5 +1382.6%
Contains more Vitamin B6Vitamin B6 +670.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +64.3%
~equal in Vitamin D ~0µg
~equal in Folate ~166µg

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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more ProteinProtein +159.2%
Contains more FatsFats +50.2%
Contains more WaterWater +1955%
Contains more CarbsCarbs +2038%
Contains more OtherOther +134%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -72.3%
Contains more Mono. FatMonounsaturated fat +15.4%
Contains more Poly. FatPolyunsaturated fat +23%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Pretzel DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 4.58mg 167%
Vitamin B2 2.196mg 0.332mg 143%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 4.4µg 115%
Vitamin B5 4.774mg 0.322mg 89%
Copper 0.634mg 0.156mg 53%
Zinc 6.72mg 1.04mg 52%
Sodium 49mg 1240mg 52%
Vitamin B6 0.57mg 0.074mg 38%
Protein 26.02g 10.04g 32%
Manganese 0.3mg 1.015mg 31%
Starch 72.58g 30%
Carbs 3.76g 80.39g 26%
Vitamin C 23.6mg 2.1mg 24%
Vitamin B3 8.435mg 5.27mg 20%
Phosphorus 241mg 128mg 16%
Vitamin B1 0.258mg 0.424mg 14%
Fiber 0g 3.4g 14%
Calories 165kcal 384kcal 11%
Choline 29.5mg 5%
Saturated fat 1.41g 0.391g 5%
Magnesium 14mg 29mg 4%
Vitamin E 0.47mg 3%
Potassium 150mg 223mg 2%
Calcium 10mg 27mg 2%
Fats 4.4g 2.93g 2%
Vitamin K 2.8µg 2%
Polyunsaturated fat 1.05g 1.291g 2%
Folate 163µg 166µg 1%
Net carbs 3.76g 76.99g N/A
Sugar 2.21g N/A
Trans fat 0.004g N/A
Monounsaturated fat 0.63g 0.727g 0%
Tryptophan 0.366mg 0.097mg 0%
Threonine 1.107mg 0.25mg 0%
Isoleucine 1.32mg 0.407mg 0%
Leucine 2.319mg 0.757mg 0%
Lysine 2.007mg 0.257mg 0%
Methionine 0.645mg 0.177mg 0%
Phenylalanine 1.274mg 0.52mg 0%
Valine 1.607mg 0.48mg 0%
Histidine 0.708mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.063g N/A
Omega-3 - DPA 0.04g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Pretzel
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
37%
Pretzel
Minerals Daily Need Coverage Score
161%
Liver
67%
Pretzel

Comparison summary

Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 1.019g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 1191mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 83)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.1)
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.
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.