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Bran vs. Liver — In-Depth Nutrition Comparison

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A recap on differences between Bran and Liver

  • Bran has less Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, Zinc, and Vitamin B3.
  • Liver covers your daily Vitamin B12 needs 778% more than Bran.

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

Infographic

Bran 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.
Bran
Bran
3
:
6
Liver
Liver
Contains more Magnesium +185.7%
Contains less Sodium -98%
Contains more Manganese +221.3%
Contains more Iron +1936.4%
Contains more Phosphorus +102.5%
Contains more Potassium +63%
Contains more Zinc +1167.9%
Contains more Copper +860.6%
Contains more Selenium +776.6%
Equal in Calcium - 10
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Magnesium +185.7%
Contains less Sodium -98%
Contains more Manganese +221.3%
Contains more Iron +1936.4%
Contains more Phosphorus +102.5%
Contains more Potassium +63%
Contains more Zinc +1167.9%
Contains more Copper +860.6%
Contains more Selenium +776.6%
Equal in Calcium - 10

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.
Bran
Bran
1
:
9
Liver
Liver
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +6358.8%
Contains more Vitamin B3 +5757.6%
Contains more Vitamin B5 +2100%
Contains more Vitamin B6 +2180%
Contains more Folate +2616.7%
Contains more Vitamin B12 +∞%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +6358.8%
Contains more Vitamin B3 +5757.6%
Contains more Vitamin B5 +2100%
Contains more Vitamin B6 +2180%
Contains more Folate +2616.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Liver
Liver
Contains more Carbs +204.3%
Contains more Water +30.6%
Contains more Protein +710.6%
Contains more Fats +411.6%
Contains more Other +206.1%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Liver
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 Carbs +204.3%
Contains more Water +30.6%
Contains more Protein +710.6%
Contains more Fats +411.6%
Contains more Other +206.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Liver
Liver
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +116.5%
Contains more Polyunsaturated fat +209.7%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +116.5%
Contains more Polyunsaturated fat +209.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Liver Opinion
Net carbs 8.84g 3.76g Bran
Protein 3.21g 26.02g Liver
Fats 0.86g 4.4g Liver
Carbs 11.44g 3.76g Bran
Calories 40kcal 165kcal Liver
Fiber 2.6g 0g Bran
Calcium 10mg 10mg
Iron 0.88mg 17.92mg Liver
Magnesium 40mg 14mg Bran
Phosphorus 119mg 241mg Liver
Potassium 92mg 150mg Liver
Sodium 1mg 49mg Bran
Zinc 0.53mg 6.72mg Liver
Copper 0.066mg 0.634mg Liver
Manganese 0.964mg 0.3mg Bran
Selenium 7.7µg 67.5µg Liver
Vitamin A 0IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.16mg 0.258mg Liver
Vitamin B2 0.034mg 2.196mg Liver
Vitamin B3 0.144mg 8.435mg Liver
Vitamin B5 0.217mg 4.774mg Liver
Vitamin B6 0.025mg 0.57mg Liver
Folate 6µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Tryptophan 0.057mg 0.366mg Liver
Threonine 0.086mg 1.107mg Liver
Isoleucine 0.114mg 1.32mg Liver
Leucine 0.235mg 2.319mg Liver
Lysine 0.13mg 2.007mg Liver
Methionine 0.057mg 0.645mg Liver
Phenylalanine 0.155mg 1.274mg Liver
Valine 0.165mg 1.607mg Liver
Histidine 0.07mg 0.708mg Liver
Cholesterol 0mg 355mg Bran
Saturated Fat 0.163g 1.41g Bran
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 0.291g 0.63g Liver
Polyunsaturated fat 0.339g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Bran
397%
Liver
Minerals Daily Need Coverage Score
33%
Bran
161%
Liver

Comparison summary

Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.247g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.