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  6. Bran raw vs. Beef Liver raw

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

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How are bran raw and beef Liver raw different?

  • Bran raw is richer in manganese and vitamin B1, while beef Liver raw is higher in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, and vitamin B6.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than bran raw.
  • Bran raw contains 18 times more manganese than beef Liver raw. Bran raw contains 5.63mg of manganese, while beef Liver raw contains 0.31mg.

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

Infographic

Bran raw vs Beef Liver 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.
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%
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%
Contains more MagnesiumMagnesium +1205.6%
Contains more CalciumCalcium +1060%
Contains more PotassiumPotassium +80.8%
Contains more PhosphorusPhosphorus +89.7%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +1716.1%
Contains more SeleniumSelenium +13.9%
Contains more CopperCopper +2320.6%
Contains more ZincZinc +28.6%
~equal in Iron ~4.9mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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%
Contains more Vitamin EVitamin E +165.8%
Contains more Vitamin B1Vitamin B1 +519%
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%
~equal in Vitamin K ~3.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more FatsFats +93.7%
Contains more CarbsCarbs +1602.3%
Contains more OtherOther +121.4%
Contains more ProteinProtein +17.7%
Contains more WaterWater +981.1%

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Beef Liver raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
855%
Beef Liver raw
Minerals Daily Need Coverage Score
195%
Bran raw
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 65mg)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 0.095g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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