Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Liver vs. Brown rice — In-Depth Nutrition Comparison

Compare

How are liver and brown rice different?

  • Liver is higher than brown rice in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and folate.
  • Liver covers your daily need for vitamin B12, 778% more than brown rice.
  • Brown rice is lower in cholesterol.
  • Brown rice has a higher glycemic index (66) than liver (0).

Pork, fresh, variety meats and by-products, liver, cooked, braised and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Liver vs Brown rice 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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +74.4%
Contains more IronIron +3100%
Contains more CopperCopper +498.1%
Contains more ZincZinc +846.5%
Contains more PhosphorusPhosphorus +134%
Contains more SeleniumSelenium +1063.8%
Contains more MagnesiumMagnesium +178.6%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +224.7%

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
9
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%
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +44.9%
Contains more Vitamin B2Vitamin B2 +3082.6%
Contains more Vitamin B3Vitamin B3 +229.4%
Contains more Vitamin B5Vitamin B5 +1156.3%
Contains more Vitamin B6Vitamin B6 +363.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1711.1%
~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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +849.6%
Contains more FatsFats +353.6%
Contains more OtherOther +240.9%
Contains more CarbsCarbs +580.3%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +70.7%
Contains more Poly. FatPolyunsaturated fat +186.9%
Contains less Sat. FatSaturated fat -81.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Brown rice DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 0.56mg 217%
Vitamin B2 2.196mg 0.069mg 164%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 5.8µg 112%
Vitamin B5 4.774mg 0.38mg 88%
Copper 0.634mg 0.106mg 59%
Zinc 6.72mg 0.71mg 55%
Protein 26.02g 2.74g 47%
Folate 163µg 9µg 39%
Vitamin B3 8.435mg 2.561mg 37%
Vitamin B6 0.57mg 0.123mg 34%
Manganese 0.3mg 0.974mg 29%
Vitamin C 23.6mg 0mg 26%
Phosphorus 241mg 103mg 20%
Starch 24.79g 10%
Carbs 3.76g 25.58g 7%
Vitamin B1 0.258mg 0.178mg 7%
Magnesium 14mg 39mg 6%
Fiber 0g 1.6g 6%
Saturated fat 1.41g 0.26g 5%
Polyunsaturated fat 1.05g 0.366g 5%
Fats 4.4g 0.97g 5%
Choline 9.2mg 2%
Calories 165kcal 123kcal 2%
Sodium 49mg 4mg 2%
Potassium 150mg 86mg 2%
Vitamin E 0.17mg 1%
Calcium 10mg 3mg 1%
Monounsaturated fat 0.63g 0.369g 1%
Net carbs 3.76g 23.98g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.366mg 0.033mg 0%
Threonine 1.107mg 0.095mg 0%
Isoleucine 1.32mg 0.109mg 0%
Leucine 2.319mg 0.214mg 0%
Lysine 2.007mg 0.099mg 0%
Methionine 0.645mg 0.058mg 0%
Phenylalanine 1.274mg 0.133mg 0%
Valine 1.607mg 0.151mg 0%
Histidine 0.708mg 0.066mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.04g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

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

People also compare

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
13%
Brown rice
Minerals Daily Need Coverage Score
161%
Liver
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 66)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 1.15g)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.