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  6. Liver vs. Bran

Liver vs. Bran — In-Depth Nutrition Comparison

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A recap on differences between Liver and Bran

  • 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.
  • Bran has less Cholesterol.

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

Infographic

Liver vs Bran 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
Liver
6
:
3
Bran
Bran
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%
Contains more Magnesium +185.7%
Contains less Sodium -98%
Contains more Manganese +221.3%
Equal in Calcium - 10
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
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%
Contains more Magnesium +185.7%
Contains less Sodium -98%
Contains more Manganese +221.3%
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.
Liver
Liver
9
:
1
Bran
Bran
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 +∞%
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%
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%
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
Liver
Liver
3
:
2
Bran
Bran
Contains more Protein +710.6%
Contains more Fats +411.6%
Contains more Other +206.1%
Contains more Carbs +204.3%
Contains more Water +30.6%
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
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +710.6%
Contains more Fats +411.6%
Contains more Other +206.1%
Contains more Carbs +204.3%
Contains more Water +30.6%

Fat Type Comparison

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Bran
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
397%
Liver
6%
Bran
Minerals Daily Need Coverage Score
161%
Liver
33%
Bran

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.