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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 RAE, Iron, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.

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

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.
:
4
Liver
Contains more Calcium +480%
Contains more Magnesium +1578.6%
Contains more Phosphorus +204.6%
Contains more Potassium +277.3%
Contains less Sodium -91.8%
Contains more Manganese +1776.7%
Contains more Iron +231.2%
Contains more Zinc +116.1%
Contains more Copper +57.3%
Contains more Selenium +49.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +480%
Contains more Magnesium +1578.6%
Contains more Phosphorus +204.6%
Contains more Potassium +277.3%
Contains less Sodium -91.8%
Contains more Manganese +1776.7%
Contains more Iron +231.2%
Contains more Zinc +116.1%
Contains more Copper +57.3%
Contains more Selenium +49.3%

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.
:
8
Liver
Contains more Vitamin B1 +353.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +898.2%
Contains more Vitamin B3 +803.1%
Contains more Vitamin B5 +219.5%
Contains more Vitamin B6 +245.5%
Contains more Folate +213.5%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0% 0%
Contains more Vitamin B1 +353.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +898.2%
Contains more Vitamin B3 +803.1%
Contains more Vitamin B5 +219.5%
Contains more Vitamin B6 +245.5%
Contains more Folate +213.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Liver
Contains more Fats +59.8%
Contains more Carbs +1661.2%
Contains more Other +93.3%
Contains more Protein +50.4%
Contains more Water +882%
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
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 Fats +59.8%
Contains more Carbs +1661.2%
Contains more Other +93.3%
Contains more Protein +50.4%
Contains more Water +882%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
0
Liver
Contains more Monounsaturated Fat +277.1%
Contains more Polyunsaturated fat +163.4%
Equal in Saturated Fat - 1.41
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +277.1%
Contains more Polyunsaturated fat +163.4%
Equal in Saturated Fat - 1.41

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 Liver
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Liver Opinion
Net carbs 50.82g 3.76g Bran raw
Protein 17.3g 26.02g Liver
Fats 7.03g 4.4g Bran raw
Carbs 66.22g 3.76g Bran raw
Calories 246kcal 165kcal Bran raw
Sugar 1.45g Liver
Fiber 15.4g 0g Bran raw
Calcium 58mg 10mg Bran raw
Iron 5.41mg 17.92mg Liver
Magnesium 235mg 14mg Bran raw
Phosphorus 734mg 241mg Bran raw
Potassium 566mg 150mg Bran raw
Sodium 4mg 49mg Bran raw
Zinc 3.11mg 6.72mg Liver
Copper 0.403mg 0.634mg Liver
Manganese 5.63mg 0.3mg Bran raw
Selenium 45.2µg 67.5µg Liver
Vitamin A 0IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin E 1.01mg Bran raw
Vitamin C 0mg 23.6mg Liver
Vitamin B1 1.17mg 0.258mg Bran raw
Vitamin B2 0.22mg 2.196mg Liver
Vitamin B3 0.934mg 8.435mg Liver
Vitamin B5 1.494mg 4.774mg Liver
Vitamin B6 0.165mg 0.57mg Liver
Folate 52µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Choline 32.2mg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.366mg Liver
Threonine 0.502mg 1.107mg Liver
Isoleucine 0.668mg 1.32mg Liver
Leucine 1.374mg 2.319mg Liver
Lysine 0.76mg 2.007mg Liver
Methionine 0.335mg 0.645mg Liver
Phenylalanine 0.908mg 1.274mg Liver
Valine 0.964mg 1.607mg Liver
Histidine 0.41mg 0.708mg Liver
Cholesterol 0mg 355mg Bran raw
Saturated Fat 1.328g 1.41g Bran raw
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 2.376g 0.63g Bran raw
Polyunsaturated fat 2.766g 1.05g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Liver
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
44%
Bran raw
366%
Liver
Minerals Daily Need Coverage Score
195%
Bran raw
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.082g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.