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Liver vs. Spelt — In-Depth Nutrition Comparison

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Differences between liver and spelt

  • Liver is higher in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and zinc; however, spelt is richer in manganese and fiber.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Spelt has less cholesterol.
  • Liver has a lower glycemic index (0) than spelt (63).

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

Infographic

Liver vs Spelt 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
4
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%
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more IronIron +303.6%
Contains more CopperCopper +24.1%
Contains more ZincZinc +104.9%
Contains more SeleniumSelenium +476.9%
Contains more MagnesiumMagnesium +871.4%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +158.7%
Contains more PhosphorusPhosphorus +66.4%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +894.3%

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
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% 1080% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Spelt
3
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% 0.6% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +179870%
Contains more Vitamin B2Vitamin B2 +1843.4%
Contains more Vitamin B3Vitamin B3 +23.3%
Contains more Vitamin B5Vitamin B5 +347%
Contains more Vitamin B6Vitamin B6 +147.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +262.2%
Contains more Vitamin B1Vitamin B1 +41.1%
~equal in Vitamin D ~µg
~equal in Choline ~mg

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
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +78.6%
Contains more FatsFats +81.1%
Contains more WaterWater +483.7%
Contains more CarbsCarbs +1766.8%
Contains more OtherOther +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Spelt
2
19% 21% 60%
Saturated Fat: Sat. Fat 0.406 g
Monounsaturated Fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated Fat +41.6%
Contains less Sat. FatSaturated Fat -71.2%
Contains more Poly. FatPolyunsaturated fat +19.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Spelt Opinion
Calories 165kcal 338kcal Spelt
Protein 26.02g 14.57g Liver
Fats 4.4g 2.43g Liver
Vitamin C 23.6mg 0mg Liver
Net carbs 3.76g 59.49g Spelt
Carbs 3.76g 70.19g Spelt
Cholesterol 355mg 0mg Spelt
Magnesium 14mg 136mg Spelt
Calcium 10mg 27mg Spelt
Potassium 150mg 388mg Spelt
Iron 17.92mg 4.44mg Liver
Sugar 6.82g Liver
Fiber 0g 10.7g Spelt
Copper 0.634mg 0.511mg Liver
Zinc 6.72mg 3.28mg Liver
Starch 53.92g Spelt
Phosphorus 241mg 401mg Spelt
Sodium 49mg 8mg Spelt
Vitamin A 17997IU 10IU Liver
Vitamin A 5405µg 0µg Liver
Vitamin E 0.79mg Spelt
Manganese 0.3mg 2.983mg Spelt
Selenium 67.5µg 11.7µg Liver
Vitamin B1 0.258mg 0.364mg Spelt
Vitamin B2 2.196mg 0.113mg Liver
Vitamin B3 8.435mg 6.843mg Liver
Vitamin B5 4.774mg 1.068mg Liver
Vitamin B6 0.57mg 0.23mg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 3.6µg Spelt
Folate 163µg 45µg Liver
Saturated Fat 1.41g 0.406g Spelt
Monounsaturated Fat 0.63g 0.445g Liver
Polyunsaturated fat 1.05g 1.258g Spelt
Tryptophan 0.366mg 0.132mg Liver
Threonine 1.107mg 0.443mg Liver
Isoleucine 1.32mg 0.552mg Liver
Leucine 2.319mg 1.07mg Liver
Lysine 2.007mg 0.409mg Liver
Methionine 0.645mg 0.258mg Liver
Phenylalanine 1.274mg 0.737mg Liver
Valine 1.607mg 0.681mg Liver
Histidine 0.708mg 0.36mg Liver
Fructose 0.24g Spelt
Omega-3 - DHA 0.03g Liver
Omega-3 - ALA 0.065g Spelt
Omega-3 - DPA 0.04g Liver

Which food is preferable for your diet?

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

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
366%
Liver
32%
Spelt
Minerals Daily Need Coverage Score
161%
Liver
119%
Spelt

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.004g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.