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Spelt vs. Liver — In-Depth Nutrition Comparison

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Important differences between Spelt and Liver

  • Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Zinc, Copper, Vitamin B6, and Folate than Spelt.
  • Liver's daily need coverage for Vitamin B12 is 778% more.

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

Infographic

Spelt vs Liver 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.
Spelt
3
:
6
Liver
Contains more Magnesium +250%
Contains less Sodium -89.8%
Contains more Manganese +263.7%
Contains more Iron +973.1%
Contains more Phosphorus +60.7%
Contains more Zinc +437.6%
Contains more Copper +194.9%
Contains more Selenium +1587.5%
Equal in Calcium - 10
Equal in Potassium - 150
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Magnesium +250%
Contains less Sodium -89.8%
Contains more Manganese +263.7%
Contains more Iron +973.1%
Contains more Phosphorus +60.7%
Contains more Zinc +437.6%
Contains more Copper +194.9%
Contains more Selenium +1587.5%
Equal in Calcium - 10
Equal in Potassium - 150

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.
Spelt
1
:
9
Liver
Contains more Vitamin A +449825%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +150.5%
Contains more Vitamin B2 +7220%
Contains more Vitamin B3 +228.2%
Contains more Vitamin B6 +612.5%
Contains more Folate +1153.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
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%
Contains more Vitamin A +449825%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +150.5%
Contains more Vitamin B2 +7220%
Contains more Vitamin B3 +228.2%
Contains more Vitamin B6 +612.5%
Contains more Folate +1153.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
:
3
Liver
Contains more Carbs +603.2%
Contains more Protein +373.1%
Contains more Fats +417.6%
Contains more Other +130.8%
Equal in Water - 64.32
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Carbs +603.2%
Contains more Protein +373.1%
Contains more Fats +417.6%
Contains more Other +130.8%
Equal in Water - 64.32

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Liver Opinion
Net carbs 22.54g 3.76g Spelt
Protein 5.5g 26.02g Liver
Fats 0.85g 4.4g Liver
Carbs 26.44g 3.76g Spelt
Calories 127kcal 165kcal Liver
Starch 19.57g Spelt
Fiber 3.9g 0g Spelt
Calcium 10mg 10mg
Iron 1.67mg 17.92mg Liver
Magnesium 49mg 14mg Spelt
Phosphorus 150mg 241mg Liver
Potassium 143mg 150mg Liver
Sodium 5mg 49mg Spelt
Zinc 1.25mg 6.72mg Liver
Copper 0.215mg 0.634mg Liver
Manganese 1.091mg 0.3mg Spelt
Selenium 4µg 67.5µg Liver
Vitamin A 4IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin E 0.26mg Spelt
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.103mg 0.258mg Liver
Vitamin B2 0.03mg 2.196mg Liver
Vitamin B3 2.57mg 8.435mg Liver
Vitamin B5 4.774mg Liver
Vitamin B6 0.08mg 0.57mg Liver
Folate 13µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Tryptophan 0.366mg Liver
Threonine 1.107mg Liver
Isoleucine 1.32mg Liver
Leucine 2.319mg Liver
Lysine 2.007mg Liver
Methionine 0.645mg Liver
Phenylalanine 1.274mg Liver
Valine 1.607mg Liver
Histidine 0.708mg Liver
Cholesterol 0mg 355mg Spelt
Saturated Fat 1.41g Spelt
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 0.63g Liver
Polyunsaturated fat 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Liver
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
10%
Spelt
397%
Liver
Minerals Daily Need Coverage Score
45%
Spelt
161%
Liver

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.41g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
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)

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.