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Liver vs. Flour — In-Depth Nutrition Comparison

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Important differences between Liver and Flour

  • Liver has more Vitamin B12, Vitamin A RAE, 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.

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
6
:
4
Flour
Contains more Iron +286.2%
Contains more Phosphorus +123.1%
Contains more Potassium +40.2%
Contains more Zinc +860%
Contains more Copper +340.3%
Contains more Selenium +99.1%
Contains more Calcium +50%
Contains more Magnesium +57.1%
Contains less Sodium -95.9%
Contains more Manganese +127.3%
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 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Iron +286.2%
Contains more Phosphorus +123.1%
Contains more Potassium +40.2%
Contains more Zinc +860%
Contains more Copper +340.3%
Contains more Selenium +99.1%
Contains more Calcium +50%
Contains more Magnesium +57.1%
Contains less Sodium -95.9%
Contains more Manganese +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
7
:
5
Flour
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +344.5%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +990%
Contains more Vitamin B6 +1195.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +204.3%
Contains more Folate +12.3%
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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +344.5%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +990%
Contains more Vitamin B6 +1195.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +204.3%
Contains more Folate +12.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
4
:
1
Flour
Contains more Protein +151.9%
Contains more Fats +349%
Contains more Water +439.6%
Contains more Other +226.1%
Contains more Carbs +1929.5%
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% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +151.9%
Contains more Fats +349%
Contains more Water +439.6%
Contains more Other +226.1%
Contains more Carbs +1929.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
:
1
Flour
Contains more Monounsaturated Fat +624.1%
Contains more Polyunsaturated fat +154.2%
Contains less Saturated Fat -89%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +624.1%
Contains more Polyunsaturated fat +154.2%
Contains less Saturated Fat -89%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Flour Opinion
Net carbs 3.76g 73.61g Flour
Protein 26.02g 10.33g Liver
Fats 4.4g 0.98g Liver
Carbs 3.76g 76.31g Flour
Calories 165kcal 364kcal Flour
Sugar 0.27g Liver
Fiber 0g 2.7g Flour
Calcium 10mg 15mg Flour
Iron 17.92mg 4.64mg Liver
Magnesium 14mg 22mg Flour
Phosphorus 241mg 108mg Liver
Potassium 150mg 107mg Liver
Sodium 49mg 2mg Flour
Zinc 6.72mg 0.7mg Liver
Copper 0.634mg 0.144mg Liver
Manganese 0.3mg 0.682mg Flour
Selenium 67.5µg 33.9µg Liver
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin E 0.06mg Flour
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.785mg Flour
Vitamin B2 2.196mg 0.494mg Liver
Vitamin B3 8.435mg 5.904mg Liver
Vitamin B5 4.774mg 0.438mg Liver
Vitamin B6 0.57mg 0.044mg Liver
Folate 163µg 183µg Flour
Vitamin B12 18.67µg 0µg Liver
Vitamin K 0.3µg Flour
Tryptophan 0.366mg 0.127mg Liver
Threonine 1.107mg 0.281mg Liver
Isoleucine 1.32mg 0.357mg Liver
Leucine 2.319mg 0.71mg Liver
Lysine 2.007mg 0.228mg Liver
Methionine 0.645mg 0.183mg Liver
Phenylalanine 1.274mg 0.52mg Liver
Valine 1.607mg 0.415mg Liver
Histidine 0.708mg 0.23mg Liver
Cholesterol 355mg 0mg Flour
Saturated Fat 1.41g 0.155g Flour
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.087g Liver
Polyunsaturated fat 1.05g 0.413g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
397%
Liver
50%
Flour
Minerals Daily Need Coverage Score
161%
Liver
59%
Flour

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 72)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.7)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.255g)
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. 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.