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  6. Liver vs. Wild rice raw

Liver vs. Wild rice raw — In-Depth Nutrition Comparison

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How are Liver and Wild rice raw different?

  • Liver is higher in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, and Vitamin B5, however, Wild rice raw is richer in Manganese, Magnesium, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Wild rice, raw are the varieties used in this article.

Infographic

Liver vs Wild rice raw 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
4
:
6
Wild rice raw
Wild rice raw
Contains more Iron +814.3%
Contains more Zinc +12.8%
Contains more Copper +21%
Contains more Selenium +2310.7%
Contains more Calcium +110%
Contains more Magnesium +1164.3%
Contains more Phosphorus +79.7%
Contains more Potassium +184.7%
Contains less Sodium -85.7%
Contains more Manganese +343%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Iron +814.3%
Contains more Zinc +12.8%
Contains more Copper +21%
Contains more Selenium +2310.7%
Contains more Calcium +110%
Contains more Magnesium +1164.3%
Contains more Phosphorus +79.7%
Contains more Potassium +184.7%
Contains less Sodium -85.7%
Contains more Manganese +343%

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
9
:
3
Wild rice raw
Wild rice raw
Contains more Vitamin A +94621.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +124.3%
Contains more Vitamin B2 +738.2%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +344.5%
Contains more Vitamin B6 +45.8%
Contains more Folate +71.6%
Contains more Vitamin B12 +∞%
Liver
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%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +94621.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +124.3%
Contains more Vitamin B2 +738.2%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +344.5%
Contains more Vitamin B6 +45.8%
Contains more Folate +71.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Wild rice raw
Wild rice raw
Contains more Protein +76.6%
Contains more Fats +307.4%
Contains more Water +728.9%
Contains more Carbs +1892%
Equal in Other - 1.53
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Protein +76.6%
Contains more Fats +307.4%
Contains more Water +728.9%
Contains more Carbs +1892%
Equal in Other - 1.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +296.2%
Contains more Polyunsaturated fat +55.3%
Contains less Saturated Fat -88.9%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +296.2%
Contains more Polyunsaturated fat +55.3%
Contains less Saturated Fat -88.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Wild rice raw Opinion
Net carbs 3.76g 68.7g Wild rice raw
Protein 26.02g 14.73g Liver
Fats 4.4g 1.08g Liver
Carbs 3.76g 74.9g Wild rice raw
Calories 165kcal 357kcal Wild rice raw
Sugar 2.5g Liver
Fiber 0g 6.2g Wild rice raw
Calcium 10mg 21mg Wild rice raw
Iron 17.92mg 1.96mg Liver
Magnesium 14mg 177mg Wild rice raw
Phosphorus 241mg 433mg Wild rice raw
Potassium 150mg 427mg Wild rice raw
Sodium 49mg 7mg Wild rice raw
Zinc 6.72mg 5.96mg Liver
Copper 0.634mg 0.524mg Liver
Manganese 0.3mg 1.329mg Wild rice raw
Selenium 67.5µg 2.8µg Liver
Vitamin A 17997IU 19IU Liver
Vitamin A RAE 5405µg 1µg Liver
Vitamin E 0.82mg Wild rice raw
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.115mg Liver
Vitamin B2 2.196mg 0.262mg Liver
Vitamin B3 8.435mg 6.733mg Liver
Vitamin B5 4.774mg 1.074mg Liver
Vitamin B6 0.57mg 0.391mg Liver
Folate 163µg 95µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.366mg 0.179mg Liver
Threonine 1.107mg 0.469mg Liver
Isoleucine 1.32mg 0.618mg Liver
Leucine 2.319mg 1.018mg Liver
Lysine 2.007mg 0.629mg Liver
Methionine 0.645mg 0.438mg Liver
Phenylalanine 1.274mg 0.721mg Liver
Valine 1.607mg 0.858mg Liver
Histidine 0.708mg 0.384mg Liver
Cholesterol 355mg 0mg Wild rice raw
Saturated Fat 1.41g 0.156g Wild rice raw
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.159g Liver
Polyunsaturated fat 1.05g 0.676g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
Minerals Daily Need Coverage Score
161%
Liver
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1.254g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 57)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.