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Liver vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between Liver and Bran raw

  • Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, and Vitamin B5, however, Bran raw has more Manganese, Vitamin B1, Phosphorus, and Fiber.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.
  • Bran raw is lower in Cholesterol.

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

Infographic

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

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.
Liver
8
:
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 +∞%
Contains more Vitamin B1 +353.5%
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%
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%
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 +∞%
Contains more Vitamin B1 +353.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
2
:
Contains more Protein +50.4%
Contains more Water +882%
Contains more Fats +59.8%
Contains more Carbs +1661.2%
Contains more Other +93.3%
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
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
Contains more Protein +50.4%
Contains more Water +882%
Contains more Fats +59.8%
Contains more Carbs +1661.2%
Contains more Other +93.3%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.