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  6. Beef Liver raw vs. Brown rice

Beef Liver raw vs. Brown rice — In-Depth Nutrition Comparison

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Important differences between Beef Liver raw and Brown rice

  • Brown rice has less Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B6, Folate, Vitamin B3, and Selenium.
  • Beef Liver raw's daily need coverage for Vitamin B12 is 2471% more.
  • Brown rice is lower in Cholesterol.

The food varieties used in the comparison are Beef, variety meats and by-products, liver, raw and Rice, brown, long-grain, cooked.

Infographic

Beef Liver raw vs Brown rice 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.
Beef Liver raw
Beef Liver raw
7
:
3
Brown rice
Brown rice
Contains more Calcium +66.7%
Contains more Iron +775%
Contains more Phosphorus +275.7%
Contains more Potassium +264%
Contains more Zinc +463.4%
Contains more Copper +9102.8%
Contains more Selenium +584.5%
Contains more Magnesium +116.7%
Contains less Sodium -94.2%
Contains more Manganese +214.2%
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +66.7%
Contains more Iron +775%
Contains more Phosphorus +275.7%
Contains more Potassium +264%
Contains more Zinc +463.4%
Contains more Copper +9102.8%
Contains more Selenium +584.5%
Contains more Magnesium +116.7%
Contains less Sodium -94.2%
Contains more Manganese +214.2%

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.
Beef Liver raw
Beef Liver raw
12
:
0
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +123.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +3892.8%
Contains more Vitamin B3 +414.4%
Contains more Vitamin B5 +1787.6%
Contains more Vitamin B6 +780.5%
Contains more Folate +3122.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1450%
Equal in Vitamin B1 - 0.178
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +123.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +3892.8%
Contains more Vitamin B3 +414.4%
Contains more Vitamin B5 +1787.6%
Contains more Vitamin B6 +780.5%
Contains more Folate +3122.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1450%
Equal in Vitamin B1 - 0.178

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
4
:
1
Brown rice
Brown rice
Contains more Protein +643.1%
Contains more Fats +274.2%
Contains more Other +197.7%
Contains more Carbs +557.6%
Equal in Water - 70.27
Beef Liver raw
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +643.1%
Contains more Fats +274.2%
Contains more Other +197.7%
Contains more Carbs +557.6%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +29.8%
Contains more Polyunsaturated fat +27%
Contains less Saturated Fat -78.9%
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +29.8%
Contains more Polyunsaturated fat +27%
Contains less Saturated Fat -78.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Liver raw Brown rice
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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Beef Liver raw Brown rice Opinion
Net carbs 3.89g 23.98g Brown rice
Protein 20.36g 2.74g Beef Liver raw
Fats 3.63g 0.97g Beef Liver raw
Carbs 3.89g 25.58g Brown rice
Calories 135kcal 123kcal Beef Liver raw
Starch 24.79g Brown rice
Sugar 0g 0.24g Beef Liver raw
Fiber 0g 1.6g Brown rice
Calcium 5mg 3mg Beef Liver raw
Iron 4.9mg 0.56mg Beef Liver raw
Magnesium 18mg 39mg Brown rice
Phosphorus 387mg 103mg Beef Liver raw
Potassium 313mg 86mg Beef Liver raw
Sodium 69mg 4mg Brown rice
Zinc 4mg 0.71mg Beef Liver raw
Copper 9.755mg 0.106mg Beef Liver raw
Manganese 0.31mg 0.974mg Brown rice
Selenium 39.7µg 5.8µg Beef Liver raw
Vitamin A 16898IU 0IU Beef Liver raw
Vitamin A RAE 4968µg 0µg Beef Liver raw
Vitamin E 0.38mg 0.17mg Beef Liver raw
Vitamin D 49IU 0IU Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Vitamin C 1.3mg 0mg Beef Liver raw
Vitamin B1 0.189mg 0.178mg Beef Liver raw
Vitamin B2 2.755mg 0.069mg Beef Liver raw
Vitamin B3 13.175mg 2.561mg Beef Liver raw
Vitamin B5 7.173mg 0.38mg Beef Liver raw
Vitamin B6 1.083mg 0.123mg Beef Liver raw
Folate 290µg 9µg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg 0.2µg Beef Liver raw
Tryptophan 0.263mg 0.033mg Beef Liver raw
Threonine 0.869mg 0.095mg Beef Liver raw
Isoleucine 0.967mg 0.109mg Beef Liver raw
Leucine 1.91mg 0.214mg Beef Liver raw
Lysine 1.607mg 0.099mg Beef Liver raw
Methionine 0.543mg 0.058mg Beef Liver raw
Phenylalanine 1.084mg 0.133mg Beef Liver raw
Valine 1.26mg 0.151mg Beef Liver raw
Histidine 0.629mg 0.066mg Beef Liver raw
Cholesterol 275mg 0mg Brown rice
Trans Fat 0.17g 0g Brown rice
Saturated Fat 1.233g 0.26g Brown rice
Monounsaturated Fat 0.479g 0.369g Beef Liver raw
Polyunsaturated fat 0.465g 0.366g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g 0g Beef Liver raw
Omega-6 - Linoleic acid 0.299g 0.355g Brown rice
Omega-6 - Gamma-linoleic acid 0.009g 0g Beef Liver raw
Omega-3 - ALA 0.007g 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Brown rice
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
859%
Beef Liver raw
14%
Brown rice
Minerals Daily Need Coverage Score
402%
Beef Liver raw
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 65mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 275mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.973g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 66)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $2)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.