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Pilaf vs. Liver — In-Depth Nutrition Comparison

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Summary of differences between pilaf and liver

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, and zinc in liver is higher than in pilaf.
  • Liver covers your daily need for vitamin B12, 777% more than pilaf.
  • Pilaf contains 27 times more sodium than liver. While pilaf contains 1303mg of sodium, liver contains only 49mg.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of pilaf is 60.

These are the specific foods used in this comparison Rice and vermicelli mix, rice pilaf flavor, unprepared and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Pilaf vs Liver infographic
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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.
Pilaf
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Liver
6
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 +128.6%
Contains more CalciumCalcium +730%
Contains more PotassiumPotassium +25.3%
Contains more ManganeseManganese +194%
Contains more IronIron +634.4%
Contains more CopperCopper +281.9%
Contains more ZincZinc +565.3%
Contains more PhosphorusPhosphorus +56.5%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +108.3%

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.
Pilaf
5
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Liver
7
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +133.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +30.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +475.6%
Contains more Vitamin AVitamin A +135025%
Contains more Vitamin B2Vitamin B2 +2424.1%
Contains more Vitamin B3Vitamin B3 +37.7%
Contains more Vitamin B5Vitamin B5 +567.7%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more Vitamin B12Vitamin B12 +93250%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Liver
3
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 CarbsCarbs +1929.5%
Contains more OtherOther +157.3%
Contains more ProteinProtein +149.7%
Contains more FatsFats +221.2%
Contains more WaterWater +700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Liver
2
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 less Sat. FatSaturated fat -78.2%
Contains more Mono. FatMonounsaturated fat +68.9%
Contains more Poly. FatPolyunsaturated fat +178.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Liver DV% diff.
Vitamin B12 0.02µg 18.67µg 777%
Vitamin A 4µg 5405µg 600%
Iron 2.44mg 17.92mg 194%
Vitamin B2 0.087mg 2.196mg 162%
Cholesterol 1mg 355mg 118%
Vitamin B5 0.715mg 4.774mg 81%
Selenium 32.4µg 67.5µg 64%
Sodium 1303mg 49mg 55%
Copper 0.166mg 0.634mg 52%
Zinc 1.01mg 6.72mg 52%
Protein 10.42g 26.02g 31%
Starch 71.23g 29%
Vitamin B1 0.603mg 0.258mg 29%
Manganese 0.882mg 0.3mg 25%
Carbs 76.31g 3.76g 24%
Vitamin C 4.1mg 23.6mg 22%
Vitamin B3 6.127mg 8.435mg 14%
Vitamin B6 0.4mg 0.57mg 13%
Phosphorus 154mg 241mg 12%
Folate 212µg 163µg 12%
Calories 359kcal 165kcal 10%
Calcium 83mg 10mg 7%
Fiber 1.2g 0g 5%
Fats 1.37g 4.4g 5%
Saturated fat 0.307g 1.41g 5%
Polyunsaturated fat 0.377g 1.05g 4%
Magnesium 32mg 14mg 4%
Choline 17.5mg 3%
Monounsaturated fat 0.373g 0.63g 1%
Potassium 188mg 150mg 1%
Net carbs 75.11g 3.76g N/A
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0.366mg 0%
Threonine 0.221mg 1.107mg 0%
Isoleucine 0.279mg 1.32mg 0%
Leucine 0.523mg 2.319mg 0%
Lysine 0.189mg 2.007mg 0%
Methionine 0.145mg 0.645mg 0%
Phenylalanine 0.32mg 1.274mg 0%
Valine 0.374mg 1.607mg 0%
Histidine 0.15mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Pilaf
422%
Liver
Minerals Daily Need Coverage Score
77%
Pilaf
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 354mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 1.103g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 1254mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 60)
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.