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Liver vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between liver and wheat ?

  • Liver is higher in vitamin B12, vitamin A, iron, vitamin B2, and vitamin B5, yet wheat is higher in manganese, selenium, phosphorus, and magnesium.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • The amount of cholesterol in wheat is lower.
  • The glycemic index of liver is lower.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Wheat, durum types in this article.

Infographic

Liver vs Wheat 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
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more IronIron +409.1%
Contains more CopperCopper +14.6%
Contains more ZincZinc +61.5%
Contains more MagnesiumMagnesium +928.6%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +187.3%
Contains more PhosphorusPhosphorus +110.8%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +904%
Contains more SeleniumSelenium +32.4%

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%
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% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1714.9%
Contains more Vitamin B3Vitamin B3 +25.2%
Contains more Vitamin B5Vitamin B5 +410.6%
Contains more Vitamin B6Vitamin B6 +36%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +279.1%
Contains more Vitamin B1Vitamin B1 +62.4%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Liver Wheat DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 3.52mg 180%
Vitamin B2 2.196mg 0.121mg 160%
Cholesterol 355mg 0mg 118%
Manganese 0.3mg 3.012mg 118%
Vitamin B5 4.774mg 0.935mg 77%
Selenium 67.5µg 89.4µg 40%
Phosphorus 241mg 508mg 38%
Magnesium 14mg 144mg 31%
Folate 163µg 43µg 30%
Vitamin C 23.6mg 0mg 26%
Protein 26.02g 13.68g 25%
Zinc 6.72mg 4.16mg 23%
Carbs 3.76g 71.13g 22%
Vitamin B1 0.258mg 0.419mg 13%
Vitamin B6 0.57mg 0.419mg 12%
Vitamin B3 8.435mg 6.738mg 11%
Calories 165kcal 339kcal 9%
Copper 0.634mg 0.553mg 9%
Potassium 150mg 431mg 8%
Saturated fat 1.41g 0.454g 4%
Fats 4.4g 2.47g 3%
Calcium 10mg 34mg 2%
Sodium 49mg 2mg 2%
Monounsaturated fat 0.63g 0.344g 1%
Protein per 100 calories 16g 4g N/A
Calories per 10 g protein 63kcal 248kcal N/A
Weight per 100 calories 61g 29g N/A
Unsaturated / Saturated Fat ratio 1.2 2.9 N/A
Net carbs 3.76g 71.13g N/A
Polyunsaturated fat 1.05g 0.978g 0%
Tryptophan 0.366mg 0.176mg 0%
Threonine 1.107mg 0.366mg 0%
Isoleucine 1.32mg 0.533mg 0%
Leucine 2.319mg 0.934mg 0%
Lysine 2.007mg 0.303mg 0%
Methionine 0.645mg 0.221mg 0%
Phenylalanine 1.274mg 0.681mg 0%
Valine 1.607mg 0.594mg 0%
Histidine 0.708mg 0.322mg 0%
Omega-3 - DHA 0.03g 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +90.2%
Contains more FatsFats +78.1%
Contains more WaterWater +487.9%
Contains more CarbsCarbs +1791.8%
Contains more OtherOther +18.7%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +83.1%
Contains less Sat. FatSaturated fat -67.8%
~equal in Polyunsaturated fat ~0.978g

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.