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  6. Liver vs. Flour

Liver vs. Flour — In-Depth Nutrition Comparison

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Important differences between liver and flour

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, zinc, and copper; however, flour is richer in vitamin B1.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • Flour contains less cholesterol.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of liver is 0.

The food varieties used in the comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Liver vs Flour 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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +286.2%
Contains more CopperCopper +340.3%
Contains more ZincZinc +860%
Contains more PhosphorusPhosphorus +123.1%
Contains more SeleniumSelenium +99.1%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +50%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +127.3%

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
Liver
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Flour
Flour
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +344.5%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B5Vitamin B5 +990%
Contains more Vitamin B6Vitamin B6 +1195.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +204.3%
Contains more FolateFolate +12.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Flour DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 4.64mg 166%
Vitamin B2 2.196mg 0.494mg 131%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.438mg 87%
Selenium 67.5µg 33.9µg 61%
Zinc 6.72mg 0.7mg 55%
Copper 0.634mg 0.144mg 54%
Vitamin B1 0.258mg 0.785mg 44%
Vitamin B6 0.57mg 0.044mg 40%
Protein 26.02g 10.33g 31%
Vitamin C 23.6mg 0mg 26%
Carbs 3.76g 76.31g 24%
Phosphorus 241mg 108mg 19%
Manganese 0.3mg 0.682mg 17%
Vitamin B3 8.435mg 5.904mg 16%
Fiber 0g 2.7g 11%
Calories 165kcal 364kcal 10%
Saturated fat 1.41g 0.155g 6%
Fats 4.4g 0.98g 5%
Folate 163µg 183µg 5%
Polyunsaturated fat 1.05g 0.413g 4%
Magnesium 14mg 22mg 2%
Sodium 49mg 2mg 2%
Choline 10.4mg 2%
Calcium 10mg 15mg 1%
Potassium 150mg 107mg 1%
Monounsaturated fat 0.63g 0.087g 1%
Protein per 100 calories 16g 2.8g N/A
Calories per 10 g protein 63kcal 352kcal N/A
Weight per 100 calories 61g 27g N/A
Unsaturated / Saturated Fat ratio 1.2 3.2 N/A
Net carbs 3.76g 73.61g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.366mg 0.127mg 0%
Threonine 1.107mg 0.281mg 0%
Isoleucine 1.32mg 0.357mg 0%
Leucine 2.319mg 0.71mg 0%
Lysine 2.007mg 0.228mg 0%
Methionine 0.645mg 0.183mg 0%
Phenylalanine 1.274mg 0.52mg 0%
Valine 1.607mg 0.415mg 0%
Histidine 0.708mg 0.23mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +151.9%
Contains more FatsFats +349%
Contains more WaterWater +439.6%
Contains more OtherOther +226.1%
Contains more CarbsCarbs +1929.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +624.1%
Contains more Poly. FatPolyunsaturated fat +154.2%
Contains less Sat. FatSaturated fat -89%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.