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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, 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.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of liver is 0.

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
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Liver
Liver
6
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 +57.1%
Contains more CalciumCalcium +50%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +127.3%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +286.2%
Contains more CopperCopper +340.3%
Contains more ZincZinc +860%
Contains more PhosphorusPhosphorus +123.1%
Contains more SeleniumSelenium +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
Flour
4
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Liver
Liver
7
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 +204.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +344.5%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B5Vitamin B5 +990%
Contains more Vitamin B6Vitamin B6 +1195.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flour Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Iron 4.64mg 17.92mg 166%
Vitamin B2 0.494mg 2.196mg 131%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.438mg 4.774mg 87%
Selenium 33.9µg 67.5µg 61%
Zinc 0.7mg 6.72mg 55%
Copper 0.144mg 0.634mg 54%
Vitamin B1 0.785mg 0.258mg 44%
Vitamin B6 0.044mg 0.57mg 40%
Protein 10.33g 26.02g 31%
Vitamin C 0mg 23.6mg 26%
Carbs 76.31g 3.76g 24%
Phosphorus 108mg 241mg 19%
Manganese 0.682mg 0.3mg 17%
Vitamin B3 5.904mg 8.435mg 16%
Fiber 2.7g 0g 11%
Calories 364kcal 165kcal 10%
Saturated fat 0.155g 1.41g 6%
Fats 0.98g 4.4g 5%
Folate 183µg 163µg 5%
Polyunsaturated fat 0.413g 1.05g 4%
Magnesium 22mg 14mg 2%
Sodium 2mg 49mg 2%
Choline 10.4mg 2%
Calcium 15mg 10mg 1%
Potassium 107mg 150mg 1%
Monounsaturated fat 0.087g 0.63g 1%
Protein per 100 calories 2.8g 16g N/A
Calories per 10 g protein 352kcal 63kcal N/A
Weight per 100 calories 27g 61g N/A
Unsaturated / Saturated Fat ratio 3.2 1.2 N/A
Net carbs 73.61g 3.76g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0.366mg 0%
Threonine 0.281mg 1.107mg 0%
Isoleucine 0.357mg 1.32mg 0%
Leucine 0.71mg 2.319mg 0%
Lysine 0.228mg 2.007mg 0%
Methionine 0.183mg 0.645mg 0%
Phenylalanine 0.52mg 1.274mg 0%
Valine 0.415mg 1.607mg 0%
Histidine 0.23mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -89%
Contains more Mono. FatMonounsaturated fat +624.1%
Contains more Poly. FatPolyunsaturated fat +154.2%

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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.