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Liver vs. Pilaf — In-Depth Nutrition Comparison

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Summary of differences between liver and pilaf

  • 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.
  • Liver contains 1286 times more vitamin A than pilaf. While liver contains 17997IU of vitamin A, pilaf contains only 14IU.
  • The amount of cholesterol in pilaf is lower.
  • 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 Pork, fresh, variety meats and by-products, liver, cooked, braised and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Liver vs Pilaf 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.
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%
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%
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%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +730%
Contains more PotassiumPotassium +25.3%
Contains more ManganeseManganese +194%

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
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%
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%
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%
Contains more Vitamin B1Vitamin B1 +133.7%
Contains more FolateFolate +30.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +149.7%
Contains more FatsFats +221.2%
Contains more WaterWater +700%
Contains more CarbsCarbs +1929.5%
Contains more OtherOther +157.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +68.9%
Contains more Poly. FatPolyunsaturated fat +178.5%
Contains less Sat. FatSaturated fat -78.2%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.