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Liver vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between Liver and Rye

  • Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, and Zinc, while Rye has more Manganese, and Fiber.
  • Liver covers your daily need of Vitamin B12 778% more than Rye.

These are the specific foods used in this comparison Pork, fresh, variety meats and by-products, liver, cooked, braised and Rye grain.

Infographic

Liver vs Rye 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
4
:
6
Rye
Contains more Iron +581.4%
Contains more Zinc +153.6%
Contains more Copper +72.8%
Contains more Selenium +385.6%
Contains more Calcium +140%
Contains more Magnesium +685.7%
Contains more Phosphorus +37.8%
Contains more Potassium +240%
Contains less Sodium -95.9%
Contains more Manganese +759%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Iron +581.4%
Contains more Zinc +153.6%
Contains more Copper +72.8%
Contains more Selenium +385.6%
Contains more Calcium +140%
Contains more Magnesium +685.7%
Contains more Phosphorus +37.8%
Contains more Potassium +240%
Contains less Sodium -95.9%
Contains more Manganese +759%

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
8
:
4
Rye
Contains more Vitamin A +163509.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +774.9%
Contains more Vitamin B3 +97.5%
Contains more Vitamin B5 +227.9%
Contains more Vitamin B6 +93.9%
Contains more Folate +328.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +22.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +163509.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +774.9%
Contains more Vitamin B3 +97.5%
Contains more Vitamin B5 +227.9%
Contains more Vitamin B6 +93.9%
Contains more Folate +328.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +22.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
:
2
Rye
Contains more Protein +151.6%
Contains more Fats +169.9%
Contains more Water +506.8%
Contains more Carbs +1917.6%
Equal in Other - 1.57
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +151.6%
Contains more Fats +169.9%
Contains more Water +506.8%
Contains more Carbs +1917.6%
Equal in Other - 1.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
:
1
Rye
Contains more Monounsaturated Fat +202.9%
Contains more Polyunsaturated fat +36.9%
Contains less Saturated Fat -86%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +202.9%
Contains more Polyunsaturated fat +36.9%
Contains less Saturated Fat -86%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Rye
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Liver Rye Opinion
Net carbs 3.76g 60.76g Rye
Protein 26.02g 10.34g Liver
Fats 4.4g 1.63g Liver
Carbs 3.76g 75.86g Rye
Calories 165kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Liver
Fiber 0g 15.1g Rye
Calcium 10mg 24mg Rye
Iron 17.92mg 2.63mg Liver
Magnesium 14mg 110mg Rye
Phosphorus 241mg 332mg Rye
Potassium 150mg 510mg Rye
Sodium 49mg 2mg Rye
Zinc 6.72mg 2.65mg Liver
Copper 0.634mg 0.367mg Liver
Manganese 0.3mg 2.577mg Rye
Selenium 67.5µg 13.9µg Liver
Vitamin A 17997IU 11IU Liver
Vitamin A RAE 5405µg 1µg Liver
Vitamin E 0.85mg Rye
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.316mg Rye
Vitamin B2 2.196mg 0.251mg Liver
Vitamin B3 8.435mg 4.27mg Liver
Vitamin B5 4.774mg 1.456mg Liver
Vitamin B6 0.57mg 0.294mg Liver
Folate 163µg 38µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 5.9µg Rye
Tryptophan 0.366mg 0.108mg Liver
Threonine 1.107mg 0.289mg Liver
Isoleucine 1.32mg 0.208mg Liver
Leucine 2.319mg 0.563mg Liver
Lysine 2.007mg 0.286mg Liver
Methionine 0.645mg 0.153mg Liver
Phenylalanine 1.274mg 0.435mg Liver
Valine 1.607mg 0.317mg Liver
Histidine 0.708mg 0.189mg Liver
Cholesterol 355mg 0mg Rye
Saturated Fat 1.41g 0.197g Rye
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.208g Liver
Polyunsaturated fat 1.05g 0.767g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
397%
Liver
36%
Rye
Minerals Daily Need Coverage Score
161%
Liver
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.213g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 34)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.1)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.