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  6. Beef Liver raw vs. Bran raw

Beef Liver raw vs. Bran raw — In-Depth Nutrition Comparison

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How are beef Liver raw and bran raw different?

  • Beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, and vitamin B6, while bran raw is higher in manganese and vitamin B1.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than bran raw.
  • Bran raw is lower in cholesterol.

Beef, variety meats, and by-products, liver, raw and Oat bran, raw types were used in this article.

Infographic

Beef Liver raw vs Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CopperCopper +2320.6%
Contains more ZincZinc +28.6%
Contains more MagnesiumMagnesium +1205.6%
Contains more CalciumCalcium +1060%
Contains more PotassiumPotassium +80.8%
Contains more IronIron +10.4%
Contains more PhosphorusPhosphorus +89.7%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +1716.1%
Contains more SeleniumSelenium +13.9%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1152.3%
Contains more Vitamin B3Vitamin B3 +1310.6%
Contains more Vitamin B5Vitamin B5 +380.1%
Contains more Vitamin B6Vitamin B6 +556.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +457.7%
Contains more CholineCholine +935.1%
Contains more Vitamin EVitamin E +165.8%
Contains more Vitamin B1Vitamin B1 +519%
~equal in Vitamin K ~3.2µg

All nutrients comparison - raw data values

Nutrient Beef Liver raw Bran raw DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.403mg 1039%
Vitamin A 4968µg 0µg 552%
Manganese 0.31mg 5.63mg 231%
Vitamin B2 2.755mg 0.22mg 195%
Vitamin B5 7.173mg 1.494mg 114%
Cholesterol 275mg 0mg 92%
Vitamin B1 0.189mg 1.17mg 82%
Vitamin B3 13.175mg 0.934mg 77%
Vitamin B6 1.083mg 0.165mg 71%
Fiber 0g 15.4g 62%
Folate 290µg 52µg 60%
Choline 333.3mg 32.2mg 55%
Magnesium 18mg 235mg 52%
Phosphorus 387mg 734mg 50%
Carbs 3.89g 66.22g 21%
Polyunsaturated fat 0.465g 2.766g 15%
Selenium 39.7µg 45.2µg 10%
Zinc 4mg 3.11mg 8%
Potassium 313mg 566mg 7%
Protein 20.36g 17.3g 6%
Calories 135kcal 246kcal 6%
Vitamin D 1.2µg 0µg 6%
Iron 4.9mg 5.41mg 6%
Vitamin D 49IU 0IU 6%
Monounsaturated fat 0.479g 2.376g 5%
Fats 3.63g 7.03g 5%
Calcium 5mg 58mg 5%
Vitamin E 0.38mg 1.01mg 4%
Sodium 69mg 4mg 3%
Vitamin C 1.3mg 0mg 1%
Net carbs 3.89g 50.82g N/A
Sugar 0g 1.45g N/A
Vitamin K 3.1µg 3.2µg 0%
Trans fat 0.17g N/A
Saturated fat 1.233g 1.328g 0%
Tryptophan 0.263mg 0.335mg 0%
Threonine 0.869mg 0.502mg 0%
Isoleucine 0.967mg 0.668mg 0%
Leucine 1.91mg 1.374mg 0%
Lysine 1.607mg 0.76mg 0%
Methionine 0.543mg 0.335mg 0%
Phenylalanine 1.084mg 0.908mg 0%
Valine 1.26mg 0.964mg 0%
Histidine 0.629mg 0.41mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +17.7%
Contains more WaterWater +981.1%
Contains more FatsFats +93.7%
Contains more CarbsCarbs +1602.3%
Contains more OtherOther +121.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +396%
Contains more Poly. FatPolyunsaturated fat +494.8%
~equal in Saturated fat ~1.328g

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.