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  6. Wild rice raw vs. Liver

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

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How are Wild rice raw and Liver different?

  • Wild rice raw is higher in Manganese, Magnesium, and Phosphorus, however, Liver is richer in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.
  • Wild rice raw contains 13 times more Magnesium than Liver. While Wild rice raw contains 177mg of Magnesium, Liver contains only 14mg.

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

Infographic

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

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.
Wild rice raw
Wild rice raw
3
:
9
Liver
Liver
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 +∞%
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%
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%
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
Wild rice raw
Wild rice raw
2
:
3
Liver
Liver
Contains more Carbs +1892%
Contains more Protein +76.6%
Contains more Fats +307.4%
Contains more Water +728.9%
Equal in Other - 1.5
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
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
Contains more Carbs +1892%
Contains more Protein +76.6%
Contains more Fats +307.4%
Contains more Water +728.9%
Equal in Other - 1.5

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Liver
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
39%
Wild rice raw
397%
Liver
Minerals Daily Need Coverage Score
96%
Wild rice raw
161%
Liver

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.