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  6. Spelt vs. Liver

Spelt vs. Liver — In-Depth Nutrition Comparison

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Differences between spelt and liver

  • Spelt is higher in manganese and fiber; however, liver is richer in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and zinc.
  • 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 Spelt, uncooked and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Spelt vs Liver 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.
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%
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%
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%
Contains more IronIron +303.6%
Contains more CopperCopper +24.1%
Contains more ZincZinc +104.9%
Contains more SeleniumSelenium +476.9%

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
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%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +41.1%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spelt Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Iron 4.44mg 17.92mg 169%
Vitamin B2 0.113mg 2.196mg 160%
Cholesterol 0mg 355mg 118%
Manganese 2.983mg 0.3mg 117%
Selenium 11.7µg 67.5µg 101%
Vitamin B5 1.068mg 4.774mg 74%
Fiber 10.7g 0g 43%
Zinc 3.28mg 6.72mg 31%
Folate 45µg 163µg 30%
Magnesium 136mg 14mg 29%
Vitamin C 0mg 23.6mg 26%
Vitamin B6 0.23mg 0.57mg 26%
Protein 14.57g 26.02g 23%
Phosphorus 401mg 241mg 23%
Carbs 70.19g 3.76g 22%
Starch 53.92g 22%
Copper 0.511mg 0.634mg 14%
Vitamin B3 6.843mg 8.435mg 10%
Calories 338kcal 165kcal 9%
Vitamin B1 0.364mg 0.258mg 9%
Potassium 388mg 150mg 7%
Vitamin E 0.79mg 5%
Saturated fat 0.406g 1.41g 5%
Fats 2.43g 4.4g 3%
Vitamin K 3.6µg 3%
Calcium 27mg 10mg 2%
Sodium 8mg 49mg 2%
Polyunsaturated fat 1.258g 1.05g 1%
Protein per 100 calories 4.3g 16g N/A
Calories per 10 g protein 232kcal 63kcal N/A
Weight per 100 calories 30g 61g N/A
Unsaturated / Saturated Fat ratio 4.2 1.2 N/A
Net carbs 59.49g 3.76g N/A
Sugar 6.82g N/A
Monounsaturated fat 0.445g 0.63g 0%
Tryptophan 0.132mg 0.366mg 0%
Threonine 0.443mg 1.107mg 0%
Isoleucine 0.552mg 1.32mg 0%
Leucine 1.07mg 2.319mg 0%
Lysine 0.409mg 2.007mg 0%
Methionine 0.258mg 0.645mg 0%
Phenylalanine 0.737mg 1.274mg 0%
Valine 0.681mg 1.607mg 0%
Histidine 0.36mg 0.708mg 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
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
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
Contains more CarbsCarbs +1766.8%
Contains more OtherOther +19.3%
Contains more ProteinProtein +78.6%
Contains more FatsFats +81.1%
Contains more WaterWater +483.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -71.2%
Contains more Poly. FatPolyunsaturated fat +19.8%
Contains more Mono. FatMonounsaturated fat +41.6%

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/169745/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.