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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, 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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +264%
Contains more IronIron +775%
Contains more CopperCopper +9102.8%
Contains more ZincZinc +463.4%
Contains more PhosphorusPhosphorus +275.7%
Contains more SeleniumSelenium +584.5%
Contains more MagnesiumMagnesium +116.7%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +123.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +3892.8%
Contains more Vitamin B3Vitamin B3 +414.4%
Contains more Vitamin B5Vitamin B5 +1787.6%
Contains more Vitamin B6Vitamin B6 +780.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1450%
Contains more FolateFolate +3122.2%
Contains more CholineCholine +3522.8%
~equal in Vitamin B1 ~0.178mg

All nutrients comparison - raw data values

Nutrient Beef Liver raw Brown rice DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.106mg 1072%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.069mg 207%
Vitamin B5 7.173mg 0.38mg 136%
Cholesterol 275mg 0mg 92%
Vitamin B6 1.083mg 0.123mg 74%
Folate 290µg 9µg 70%
Vitamin B3 13.175mg 2.561mg 66%
Selenium 39.7µg 5.8µg 62%
Choline 333.3mg 9.2mg 59%
Iron 4.9mg 0.56mg 54%
Phosphorus 387mg 103mg 41%
Protein 20.36g 2.74g 35%
Zinc 4mg 0.71mg 30%
Manganese 0.31mg 0.974mg 29%
Starch 24.79g 10%
Potassium 313mg 86mg 7%
Carbs 3.89g 25.58g 7%
Vitamin D 1.2µg 0µg 6%
Fiber 0g 1.6g 6%
Vitamin D 49IU 0IU 6%
Magnesium 18mg 39mg 5%
Fats 3.63g 0.97g 4%
Saturated fat 1.233g 0.26g 4%
Sodium 69mg 4mg 3%
Vitamin K 3.1µg 0.2µg 2%
Polyunsaturated fat 0.465g 0.366g 1%
Calories 135kcal 123kcal 1%
Vitamin B1 0.189mg 0.178mg 1%
Vitamin E 0.38mg 0.17mg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 3.89g 23.98g N/A
Calcium 5mg 3mg 0%
Sugar 0g 0.24g N/A
Trans fat 0.17g 0g N/A
Monounsaturated fat 0.479g 0.369g 0%
Tryptophan 0.263mg 0.033mg 0%
Threonine 0.869mg 0.095mg 0%
Isoleucine 0.967mg 0.109mg 0%
Leucine 1.91mg 0.214mg 0%
Lysine 1.607mg 0.099mg 0%
Methionine 0.543mg 0.058mg 0%
Phenylalanine 1.084mg 0.133mg 0%
Valine 1.26mg 0.151mg 0%
Histidine 0.629mg 0.066mg 0%
Omega-3 - ALA 0.007g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g N/A
Omega-6 - Linoleic acid 0.299g 0.355g 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
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 ProteinProtein +643.1%
Contains more FatsFats +274.2%
Contains more OtherOther +197.7%
Contains more CarbsCarbs +557.6%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +29.8%
Contains more Poly. FatPolyunsaturated fat +27%
Contains less Sat. FatSaturated fat -78.9%

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.