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  6. Liver vs. Spelt

Liver vs. Spelt — In-Depth Nutrition Comparison

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Differences between liver and spelt

  • Liver is higher in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and zinc; however, spelt is richer in manganese and fiber.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Liver has a lower glycemic index (0) than spelt (63).

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

Infographic

Liver vs Spelt infographic
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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
4
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%
Spelt
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more IronIron +303.6%
Contains more CopperCopper +24.1%
Contains more ZincZinc +104.9%
Contains more SeleniumSelenium +476.9%
Contains more MagnesiumMagnesium +871.4%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +158.7%
Contains more PhosphorusPhosphorus +66.4%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +894.3%

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
8
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%
Spelt
Spelt
3
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% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1843.4%
Contains more Vitamin B3Vitamin B3 +23.3%
Contains more Vitamin B5Vitamin B5 +347%
Contains more Vitamin B6Vitamin B6 +147.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +262.2%
Contains more Vitamin B1Vitamin B1 +41.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Liver Spelt DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 4.44mg 169%
Vitamin B2 2.196mg 0.113mg 160%
Cholesterol 355mg 0mg 118%
Manganese 0.3mg 2.983mg 117%
Selenium 67.5µg 11.7µg 101%
Vitamin B5 4.774mg 1.068mg 74%
Fiber 0g 10.7g 43%
Zinc 6.72mg 3.28mg 31%
Folate 163µg 45µg 30%
Magnesium 14mg 136mg 29%
Vitamin C 23.6mg 0mg 26%
Vitamin B6 0.57mg 0.23mg 26%
Protein 26.02g 14.57g 23%
Phosphorus 241mg 401mg 23%
Carbs 3.76g 70.19g 22%
Starch 53.92g 22%
Copper 0.634mg 0.511mg 14%
Vitamin B3 8.435mg 6.843mg 10%
Calories 165kcal 338kcal 9%
Vitamin B1 0.258mg 0.364mg 9%
Potassium 150mg 388mg 7%
Vitamin E 0.79mg 5%
Saturated fat 1.41g 0.406g 5%
Fats 4.4g 2.43g 3%
Vitamin K 3.6µg 3%
Calcium 10mg 27mg 2%
Sodium 49mg 8mg 2%
Polyunsaturated fat 1.05g 1.258g 1%
Protein per 100 calories 16g 4.3g N/A
Calories per 10 g protein 63kcal 232kcal N/A
Weight per 100 calories 61g 30g N/A
Unsaturated / Saturated Fat ratio 1.2 4.2 N/A
Net carbs 3.76g 59.49g N/A
Sugar 6.82g N/A
Monounsaturated fat 0.63g 0.445g 0%
Tryptophan 0.366mg 0.132mg 0%
Threonine 1.107mg 0.443mg 0%
Isoleucine 1.32mg 0.552mg 0%
Leucine 2.319mg 1.07mg 0%
Lysine 2.007mg 0.409mg 0%
Methionine 0.645mg 0.258mg 0%
Phenylalanine 1.274mg 0.737mg 0%
Valine 1.607mg 0.681mg 0%
Histidine 0.708mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +78.6%
Contains more FatsFats +81.1%
Contains more WaterWater +483.7%
Contains more CarbsCarbs +1766.8%
Contains more OtherOther +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +41.6%
Contains less Sat. FatSaturated fat -71.2%
Contains more Poly. FatPolyunsaturated fat +19.8%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.