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Wheat vs. Liver — In-Depth Nutrition Comparison

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What are the differences between wheat and liver?

  • Wheat is higher in manganese, selenium, phosphorus, and magnesium, yet liver is higher in vitamin B12, vitamin A, iron, vitamin B2, and vitamin B5.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • Wheat has 10 times more magnesium than liver. While wheat has 144mg of magnesium, liver has only 14mg.
  • The glycemic index of liver is lower.

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

Infographic

Wheat 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.
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%
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%
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%
Contains more IronIron +409.1%
Contains more CopperCopper +14.6%
Contains more ZincZinc +61.5%

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.
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%
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 B1Vitamin B1 +62.4%
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%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wheat Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Iron 3.52mg 17.92mg 180%
Vitamin B2 0.121mg 2.196mg 160%
Cholesterol 0mg 355mg 118%
Manganese 3.012mg 0.3mg 118%
Vitamin B5 0.935mg 4.774mg 77%
Selenium 89.4µg 67.5µg 40%
Phosphorus 508mg 241mg 38%
Magnesium 144mg 14mg 31%
Folate 43µg 163µg 30%
Vitamin C 0mg 23.6mg 26%
Protein 13.68g 26.02g 25%
Zinc 4.16mg 6.72mg 23%
Carbs 71.13g 3.76g 22%
Vitamin B1 0.419mg 0.258mg 13%
Vitamin B6 0.419mg 0.57mg 12%
Vitamin B3 6.738mg 8.435mg 11%
Calories 339kcal 165kcal 9%
Copper 0.553mg 0.634mg 9%
Potassium 431mg 150mg 8%
Saturated fat 0.454g 1.41g 4%
Fats 2.47g 4.4g 3%
Calcium 34mg 10mg 2%
Sodium 2mg 49mg 2%
Monounsaturated fat 0.344g 0.63g 1%
Protein per 100 calories 4g 16g N/A
Calories per 10 g protein 248kcal 63kcal N/A
Weight per 100 calories 29g 61g N/A
Unsaturated / Saturated Fat ratio 2.9 1.2 N/A
Net carbs 71.13g 3.76g N/A
Polyunsaturated fat 0.978g 1.05g 0%
Tryptophan 0.176mg 0.366mg 0%
Threonine 0.366mg 1.107mg 0%
Isoleucine 0.533mg 1.32mg 0%
Leucine 0.934mg 2.319mg 0%
Lysine 0.303mg 2.007mg 0%
Methionine 0.221mg 0.645mg 0%
Phenylalanine 0.681mg 1.274mg 0%
Valine 0.594mg 1.607mg 0%
Histidine 0.322mg 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +1791.8%
Contains more OtherOther +18.7%
Contains more ProteinProtein +90.2%
Contains more FatsFats +78.1%
Contains more WaterWater +487.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
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
Contains less Sat. FatSaturated fat -67.8%
Contains more Mono. FatMonounsaturated fat +83.1%
~equal in Polyunsaturated fat ~1.05g

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