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  6. Bran raw vs. Liver

Bran raw vs. Liver — In-Depth Nutrition Comparison

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The main differences between bran raw and liver

  • Bran raw has more manganese, vitamin B1, phosphorus, and fiber; however, liver has more vitamin B12, vitamin A, iron, vitamin B2, and vitamin B5.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Bran raw has a higher glycemic index than liver.

Food types used in this article are Oat bran, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Bran raw vs Liver infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Liver
Liver
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +1578.6%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +277.3%
Contains more PhosphorusPhosphorus +204.6%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +1776.7%
Contains more IronIron +231.2%
Contains more CopperCopper +57.3%
Contains more ZincZinc +116.1%
Contains more SeleniumSelenium +49.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Liver
Liver
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +353.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +898.2%
Contains more Vitamin B3Vitamin B3 +803.1%
Contains more Vitamin B5Vitamin B5 +219.5%
Contains more Vitamin B6Vitamin B6 +245.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +213.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bran raw Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Manganese 5.63mg 0.3mg 232%
Iron 5.41mg 17.92mg 156%
Vitamin B2 0.22mg 2.196mg 152%
Cholesterol 0mg 355mg 118%
Vitamin B1 1.17mg 0.258mg 76%
Phosphorus 734mg 241mg 70%
Vitamin B5 1.494mg 4.774mg 66%
Fiber 15.4g 0g 62%
Magnesium 235mg 14mg 53%
Vitamin B3 0.934mg 8.435mg 47%
Selenium 45.2µg 67.5µg 41%
Zinc 3.11mg 6.72mg 33%
Vitamin B6 0.165mg 0.57mg 31%
Folate 52µg 163µg 28%
Vitamin C 0mg 23.6mg 26%
Copper 0.403mg 0.634mg 26%
Carbs 66.22g 3.76g 21%
Protein 17.3g 26.02g 17%
Potassium 566mg 150mg 12%
Polyunsaturated fat 2.766g 1.05g 11%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Calcium 58mg 10mg 5%
Calories 246kcal 165kcal 4%
Fats 7.03g 4.4g 4%
Monounsaturated fat 2.376g 0.63g 4%
Vitamin K 3.2µg 3%
Sodium 4mg 49mg 2%
Protein per 100 calories 7g 16g N/A
Calories per 10 g protein 142kcal 63kcal N/A
Weight per 100 calories 41g 61g N/A
Unsaturated / Saturated Fat ratio 3.9 1.2 N/A
Net carbs 50.82g 3.76g N/A
Sugar 1.45g N/A
Saturated fat 1.328g 1.41g 0%
Tryptophan 0.335mg 0.366mg 0%
Threonine 0.502mg 1.107mg 0%
Isoleucine 0.668mg 1.32mg 0%
Leucine 1.374mg 2.319mg 0%
Lysine 0.76mg 2.007mg 0%
Methionine 0.335mg 0.645mg 0%
Phenylalanine 0.908mg 1.274mg 0%
Valine 0.964mg 1.607mg 0%
Histidine 0.41mg 0.708mg 0%
Omega-3 (DHA) 0g 0.03g N/A
Omega-3 (DPA) 0g 0.04g N/A

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
Liver
Liver
2
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 FatsFats +59.8%
Contains more CarbsCarbs +1661.2%
Contains more ProteinProtein +50.4%
Contains more WaterWater +882%

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
Liver
Liver
0
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +277.1%
Contains more Poly. FatPolyunsaturated fat +163.4%
~equal in Saturated fat ~1.41g

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. 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.