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Liver vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between Liver and Wheat ?

  • Liver is higher in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, and Vitamin B5, yet Wheat is higher in Manganese, Selenium, Phosphorus, and Magnesium.
  • Liver's daily need coverage for Vitamin B12 is 778% more.
  • The amount of Cholesterol in Wheat is lower.

We used Pork, fresh, variety meats and by-products, liver, cooked, braised and Wheat, durum types in this article.

Infographic

Liver vs Wheat  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
3
:
Contains more Iron +409.1%
Contains more Zinc +61.5%
Contains more Copper +14.6%
Contains more Calcium +240%
Contains more Magnesium +928.6%
Contains more Phosphorus +110.8%
Contains more Potassium +187.3%
Contains less Sodium -95.9%
Contains more Manganese +904%
Contains more Selenium +32.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Iron +409.1%
Contains more Zinc +61.5%
Contains more Copper +14.6%
Contains more Calcium +240%
Contains more Magnesium +928.6%
Contains more Phosphorus +110.8%
Contains more Potassium +187.3%
Contains less Sodium -95.9%
Contains more Manganese +904%
Contains more Selenium +32.4%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1714.9%
Contains more Vitamin B3 +25.2%
Contains more Vitamin B5 +410.6%
Contains more Vitamin B6 +36%
Contains more Folate +279.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +62.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1714.9%
Contains more Vitamin B3 +25.2%
Contains more Vitamin B5 +410.6%
Contains more Vitamin B6 +36%
Contains more Folate +279.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +62.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
:
Contains more Protein +90.2%
Contains more Fats +78.1%
Contains more Water +487.9%
Contains more Carbs +1791.8%
Contains more Other +18.7%
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +90.2%
Contains more Fats +78.1%
Contains more Water +487.9%
Contains more Carbs +1791.8%
Contains more Other +18.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
:
Contains more Monounsaturated Fat +83.1%
Contains less Saturated Fat -67.8%
Equal in Polyunsaturated fat - 0.978
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +83.1%
Contains less Saturated Fat -67.8%
Equal in Polyunsaturated fat - 0.978

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Wheat Opinion
Net carbs 3.76g 71.13g Wheat
Protein 26.02g 13.68g Liver
Fats 4.4g 2.47g Liver
Carbs 3.76g 71.13g Wheat
Calories 165kcal 339kcal Wheat
Calcium 10mg 34mg Wheat
Iron 17.92mg 3.52mg Liver
Magnesium 14mg 144mg Wheat
Phosphorus 241mg 508mg Wheat
Potassium 150mg 431mg Wheat
Sodium 49mg 2mg Wheat
Zinc 6.72mg 4.16mg Liver
Copper 0.634mg 0.553mg Liver
Manganese 0.3mg 3.012mg Wheat
Selenium 67.5µg 89.4µg Wheat
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.419mg Wheat
Vitamin B2 2.196mg 0.121mg Liver
Vitamin B3 8.435mg 6.738mg Liver
Vitamin B5 4.774mg 0.935mg Liver
Vitamin B6 0.57mg 0.419mg Liver
Folate 163µg 43µg Liver
Vitamin B12 18.67µg 0µg Liver
Tryptophan 0.366mg 0.176mg Liver
Threonine 1.107mg 0.366mg Liver
Isoleucine 1.32mg 0.533mg Liver
Leucine 2.319mg 0.934mg Liver
Lysine 2.007mg 0.303mg Liver
Methionine 0.645mg 0.221mg Liver
Phenylalanine 1.274mg 0.681mg Liver
Valine 1.607mg 0.594mg Liver
Histidine 0.708mg 0.322mg Liver
Cholesterol 355mg 0mg Wheat
Saturated Fat 1.41g 0.454g Wheat
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 0.63g 0.344g Liver
Polyunsaturated fat 1.05g 0.978g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
397%
Liver
37%
Wheat
Minerals Daily Need Coverage Score
161%
Liver
168%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.956g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 50)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.1)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.