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Flour vs. Liver — In-Depth Nutrition Comparison

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Important differences between Flour and Liver

  • Flour has more Vitamin B1, however, Liver is richer in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Zinc, and Copper.
  • Liver's daily need coverage for Vitamin B12 is 778% more.
  • Flour contains 3 times more Vitamin B1 than Liver. Flour contains 0.785mg of Vitamin B1, while Liver contains 0.258mg.

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

Infographic

Flour 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.
Flour
4
:
6
Liver
Contains more Calcium +50%
Contains more Magnesium +57.1%
Contains less Sodium -95.9%
Contains more Manganese +127.3%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +50%
Contains more Magnesium +57.1%
Contains less Sodium -95.9%
Contains more Manganese +127.3%
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%

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.
Flour
6
:
7
Liver
Contains more Vitamin B1 +204.3%
Contains more Folate +12.3%
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 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0% 0%
Contains more Vitamin B1 +204.3%
Contains more Folate +12.3%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
1
:
4
Liver
Contains more Carbs +1929.5%
Contains more Protein +151.9%
Contains more Fats +349%
Contains more Water +439.6%
Contains more Other +226.1%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +1929.5%
Contains more Protein +151.9%
Contains more Fats +349%
Contains more Water +439.6%
Contains more Other +226.1%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Liver
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 Flour Liver Opinion
Net carbs 73.61g 3.76g Flour
Protein 10.33g 26.02g Liver
Fats 0.98g 4.4g Liver
Carbs 76.31g 3.76g Flour
Calories 364kcal 165kcal Flour
Sugar 0.27g Liver
Fiber 2.7g 0g Flour
Calcium 15mg 10mg Flour
Iron 4.64mg 17.92mg Liver
Magnesium 22mg 14mg Flour
Phosphorus 108mg 241mg Liver
Potassium 107mg 150mg Liver
Sodium 2mg 49mg Flour
Zinc 0.7mg 6.72mg Liver
Copper 0.144mg 0.634mg Liver
Manganese 0.682mg 0.3mg Flour
Selenium 33.9µg 67.5µg Liver
Vitamin A 0IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin E 0.06mg Flour
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.785mg 0.258mg Flour
Vitamin B2 0.494mg 2.196mg Liver
Vitamin B3 5.904mg 8.435mg Liver
Vitamin B5 0.438mg 4.774mg Liver
Vitamin B6 0.044mg 0.57mg Liver
Folate 183µg 163µg Flour
Vitamin B12 0µg 18.67µg Liver
Choline 10.4mg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.366mg Liver
Threonine 0.281mg 1.107mg Liver
Isoleucine 0.357mg 1.32mg Liver
Leucine 0.71mg 2.319mg Liver
Lysine 0.228mg 2.007mg Liver
Methionine 0.183mg 0.645mg Liver
Phenylalanine 0.52mg 1.274mg Liver
Valine 0.415mg 1.607mg Liver
Histidine 0.23mg 0.708mg Liver
Cholesterol 0mg 355mg Flour
Saturated Fat 0.155g 1.41g Flour
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 0.087g 0.63g Liver
Polyunsaturated fat 0.413g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
46%
Flour
366%
Liver
Minerals Daily Need Coverage Score
59%
Flour
161%
Liver

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